Our expert says:
It is very important for your muscle recovery to eat/drink some food within a half an hour after your training. THis will ensure that your muscle fuel stores is filled up adequately for your next training session. THis meal should contain carbohydrate and protein and can be something like a yogi sip or chocolate steri stumpi (milo, nesquick will also work)! This provides your body with the correct amounts of carbohydrate and protein to recover.
You can then have a light meal before you go to bed - the guideline is usually to try to eat 1-2 hours before you go to bed.
It will also depend on the rest of your dietary intake during the day (do you have supper before training, do you take anything during training, do you have other training sessions during the day??)
A dietician specializing in sport nutrition can help you to plan your dietary intake to ensure adequate recovery and nutrients.
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