What should I consider / avoid after sports?

The body consists of 50-60% water. After sport you have lost a lot of fluid (sweat loss, temperature, stress intensity) so you should drink a lot. Therefore you should compensate your fluid loss quickly. Furthermore, your storage is empty, but your body needs energy. So you should refill your storage quickly.

Recovery Aminnos contain all the important nutrients your body needs after training:

https://www.foodspring.co.uk/recovery-aminos