After training sessions of two hours or more

After training sessions of two hours or more, you have about 30 minutes
to replenish your body. It is important to have a fast-acting post-workout
snack ready to go. A liquid supplement, like whey protein or chocolate,
is a good bet since most solid food takes too long to digest. The key is to
have a 4:1 ratio of carbohydrates to protein after your workout.

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