What to eat
Cynthia Sass, MPH, RD suggests 6 rules for deciding what & how much to eat after training
This is as individual as it gets - it depends so many different factors but Cynthia, who is a sports nutritionist, offers six suggestions concerning this.
You can read more here but in general terms it's quite straightforward. And as she says "the professional athlete and 'weekend warriors' have differing needs, in order to get the most out of being active, everyone needs to eat properly to help their bodies recover from the wear and tear of exercise."
She suggests that:
You eat something up to an hour after you finish
You don't automatically go to a protein supplement as a default
Real food is going to be better than something made in a lab
You don't differing - maybe you didn't really work that hard!
You rehydrate - water is always best but sometimes a sports drink can help
Just because you're thirsty don't head straight for the bar
just remember: find out your personal re-fuelling needs and address them in a sensible manner!