carbohydrates within the first 30 minutes will restore muscle glycogen quicker, enabling a faster recovery to her pre-training state and meaning that she will be able to train again sooner
-carbs contained in liquid will absorb faster
protein consumption
muscle growth and repair
protein+carb consumption
eg. yogurt and cereal, a cheese sandwich
-consuming proteins assists with muscle growth and repair, and combining proteins and carbohydrates assists with faster absorption of the carbohydrates, meaning can return to optimal levels more quickly
water
replace lost fluids (plasma) from sweating and prevents/treats dehydration
