I am a big fan of avoiding sugar, even when exercising for extended times. If you must, then I might suggest chocolate milk. It is a nice mix of fat-protein-carbs in a liquid form that will digest quickly. Alternatively, some sort of protein shake might be good, too.
My poorly misguided friends and I are low-carb eaters, so we tend not to run down when exercising due to having bodies that are conditioned to use fat for energy. So, I tend to just eat normally on heavy-workout days but with just more of the same healthy foods like meat, cheese, nuts, veggies... When I first started avoiding simple carbs, I definitely found that chocolate milk (suggested by Becky, I think) helped a lot, but I learned that I didn't need to drink very much to have an effect...maybe only 4 oz.
October 2010: 345 lbs
October 2011: 215 lbs
October 2012: 215 lbs
October 2013: 251 lbs (Doh, time to get back on track)
As a famous ancient philospher once mused..."Eat a steak, not a cake!"
Don't be active to lose weight, lose weight to be active!
Insanity: doing the same thing over and over again and expecting different results. -- A. Einstein
| current weight: 251.0