1. Eat carbohydrate-rich foods and beverages as soon as possible after
competition. They will replenish glycogen stores quickly and get the
athlete back into performance shape. Fruits, juices, high
carbohydrate drinks are examples.
2. Replace fluids that have been lost. For every pound that is lost,
drink 2 cups of fluids.
3. Replace any potassium or sodium that has been lost during
competition or training by using foods. Fruits and vegetables are
excellent sources of potassium. Replace sodium by eating mildly
salty foods.
4. Return to your normal high carbohydrate diet at your next meal.