Before endurance exercise muscles need carbohydrates, but it is also very important to refuel them after exercise. Foods and fluids rich in carbohydrates after hard training will help the total recovery and prevent overtraining syndrome.
It is very possible that you don't recover properly if you usually consume:

a) too much protein after training, so don't grab for protein-rich foods, but choose potatoes, bread, pasta and other carbohydrates.
b) too much fat, avoid fried and other high fat foods like ice cream, mayonnaise, burgers.
c) not enough carbohydrates, as a result of insatiable hunger for high fat foods, such as chips, butter, cheese, ice cream, cookies etc.
d) not enough total calories, some bodybuilders prefer protein-rich foods (tuna, turkey, fish) and salads, vegetables, fruits after training, but these products contain too few carbohydrates and the glycogen stores remain low.
Perfect post-exercise recovery:
1. Eat carbohydrate-rich foods, muscles need carbohydrates to replenish glycogen stores. For example, avoid eggs (protein/fat) for a post-exercise meal because protein and fat can’t be stored as glycogen.
2. These carbohydrate-rich foods should be consumed immediately after an intense training. Because the body can synthesize glycogen much faster during the first two hours post-exercise.
3. Eat 200 to 400 calories (50-100 g) of carbohydrate within first two hours (f.e. for breakfast - a bowl of cereal or a bagel or two cups of orange juice and a banana; for dinner - rice and vegetables, single portion of chicken. If you don't have appetite after training - drink some juice or concentrated carbohydrate drink. The strategy is as follows: 0.5 gm carbohydrate per pound body weight. This “serving” is repeated two hours later.
4. Fruits, vegetables and juices replenish potassium (chemical element, electrolyte) lost in sweat. Foods high in potassium include bananas, grapefruit, oranges, tomato or prune juice, honeydew melons, prunes, molasses and potatoes, bananas, raisins, dried apricots and winter squash.
5. Add salt to your meal to replace the sodium lost while sweating, especially if you feel like eating salty foods.
6. Rehydrate your body. If you’ve lost much fluid (resulting in inability to urinate), you may need 24 to 48 hours to replace it. Thirst does not indicate correctly whether or not you’ve had enough drink. Enough fluid will make the urine clear. Dark colored urine is an indicator for lack of water balance.
7. Drink plenty of fruit juices. Natural juices are very low in fat, and high in carbohydrates, potassium and vitamins – ideal for post-exercise recovery. Compared to juices, fluid replacement drinks are more dilute, they have less nutritional value and carbohydrate content.
8. Eat a high carbohydrate diet at least two days after exhaustive endurance training, because muscle glycogen stores are replenished at a rate of approximately 5% per hour. And it may require up to 48 hours for maximal muscle glycogen replacement.
9. Include at least one or two rest days per week  Allow your muscles to store (rather than burn) glycogen. If you don't take days off hard workouts are useless and can lead to bad performance.