How long should I wait before eating solid food after intense, prolonged exercise?

The consumption of solid foods after exercise should occur at the end of glycogen replenishment phase, which is usually 1 hr after exercise. Foods to be consumed should have a good carbohydrate intake (e.g. pasta, rice, bread, vegetables, fruits, sweets etc.) to support an efficient muscle glycogen restoration. In order to support muscle recovery specifically, it is also possible to use supplements developed to speed up the recovery phase.