A post game meal of carbohydrate-rich foods and beverages should be consumed as soon as possible after competition. This will replenish glycogen stores quickly and get the athlete back into performance shape. Fruits, juices, high carbohydrate drinks, pop are examples.

After a tough match-up, potassium and sodium loss can affect the athlete. This should be replenished ASAP. Fruits and vegetables are excellent sources of potassium. Replace sodium by eating salty foods.