One of the most important but often overlooked elements of sports specific training is how to replenish your body after a workout. Post-workout nutrition is especially important for serious athletes who are always training hard and doing multiple workouts per day.
It takes about 20 hours for depleted muscles to fully replenish glycogen. Ideally, consume some high-carb foods and beverages within 15 minutes of completing a tough workout, because that's when the enzymes in your muscles are most susceptible to replacing lost glycogen. To put it another way, a 150-pound person should consume about 300 calories of high-quality carbs within 2 hours after a hard workout.
Although you don't need much protein as part of a sport specific recovery diet, don't neglect it. Protein consumed in combination with carbs help glucose from the blood reach the muscles, so a lean hamburger on wheat roll is a great choice. Aim for a ratio of 1 gram of protein for 3 grams of carbohydrate.
And don't forget electrolytes. When you sweat, you lose potassium and sodium; serious athletes can lose as much as 300-800 mg of potassium during a hard workout. Some good choices are potatoes and bananas. A large potato contains 850 mg of potassium and a medium banana has 450. Many sports drinks don't have much potassium--they are often better suited for pre- or mid-workout refueling.
Most of us get enough sodium from a typical American diet. Most foods that we eat contain more salt than we realize. But if your body needs salt, you will crave it, so if you are craving salt, choose a saltier (but relatively healthy) snack such as pretzels or crackers, or sprinkle some salt on your meals.