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you'll want to take in a good amount of protein and carbs after exercise, preferably before an hour passes (as this is when your body is most receptive to nutrient uptake).
a good couple of litres of water is always appreciated by ones body, helping in inumberable ways.
after a workout, try to mix between low glycemic foods such as fruit, and higher glycemic foods such as breads, sugar stuffs e.t.c, along with, of course, a nice bit of protein.
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