Protein drink/bar for immediately after session. (There is cellular damage after any kind of exercise. As a result, there is an increased breakdown of protein during exercise. This damage is structural, and the body's structural building materials are proteins.)
Hydration– Remember to properly hydrate the night before and during the day before each session. For athletes, fluids should be taken throughout the day no matter what the level of physical activity. At least 16 ounces of fluid should be taken two to three hours before practice or a game. Another 8 ounces should be taken about 10 to 20 minutes before practice or a game.
Sleep/Rest– Get a minimum of 8 hours of sleep each night. Being well rested will help you be better prepared to work out and will aid in your recovery after each workout.