Just a reminder about carbs post exercise

It is important to consume carbohydrate, such as fruit or juice) within 15 minutes post-exercise to help restore glycogen.
Research has shown that eating 0.3-0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle.
(from Elizabeth Quinn, About.com Guide)