1. Rehydrate
Athletes lose plenty of fluids and electrolytes through sweat during training and games. It is important to rehydrate with water or, when necessary, with electrolyte-containing fluids. For each pound of water lost during training, you should drink 20 to 24 ounces of fluid.
2. Replenish
When exercising at a high intensity or for an extended period of time, athletes are forced to use up much of their stored carbohydrates in the form of glycogen. In order to replenish glycogen, you should consume a high-carbohydrate meal or a recovery drink soon after exercising.
3. Repair
Training and matches can put a great deal of stress and damage on muscle tissue. Consuming moderate amounts of protein directly following exercise helps repair and rebuild muscle tissue.
Source:
Memorial Hermann IRONMAN Sports Medicine Institute