I read foods with a high glycemic index are best to replace glycogen. Is this correct? Would this be sugary things such as fruit?
Your supposed to replace carbs and protein from running, or any work out for that matter. So a simple shake or something will do for the protein, and then for replacing the glycogen make sure it's natural sugars like fruit, not Gummy Bears. Starchy vegetables are also supposed to replace simple sugars, like potatoes, carrots and corn. Bread is also supposed to be a good one.
Drink an isotonic drink to rehydrate. You can make them yourself; no point in buying them; they're very expensive. Then, eat a banana and drink some natural fruit juice, but make sure it's not too cool; room temperature is best. They contain a lot of sugar and they are digested quickly. Then, eat some warm porrige or pasta - contain carbohydrates. An hour later, eat some fish (e.g. can of tuna) or some lean meat, for protein. Drink plenty of liquids throughout the day. Take a walk, breathing in deeply and do some stretching. It will help you recuperate faster.
