Review and print this recovery scorecard to see how well you recover:
Learning the fundamentals to recovery at an early age is vital to life long, athletic success.  Athletes develop their core training habits at an early age and these are likely to carry over into training at the collegiate level. For those looking to move onto the next step, collegiate training can often expose an athlete’s previously established bad habits, as collegiate training is far more demanding, competitive seasons are longer and athletes can no longer get by on just pure skill. Smart training (including recovery) yields results.
The majority of youth athletes DO NOT need a sports drink to hydrate after a practice, workout or competition even though they feel as they do. Water is, and should be the first thought on your mind to quench your thirst post activity. When an athlete has indeed lessened or depleted their energy stores a sports drink or milk becomes a vital aspect of recovery. Sports drinks and milk provide fluid along with those electrolytes and carbohydrates lost during activity.  While rehydrating with water is the most crucial, it does not replace those electrolytes lost through sweating. A basic rule of thumb when rehydrating is to consume enough fluids to more than replenish what is lost while sweating.
Replenishment with carbohydrates should begin within 60 minutes of the end of training. This will promote maximum muscle glycogen restoration. It is not rare to lose your appetite post training or competition. Energy bars are a great way to bridge the gap until mealtime. Pre-workout consumption of both carbohydrates and protein is also suggested so that your body has enough energy stores to utilize.