Advice for post-tournament or post-practice eating

This is an expert from Kate Schlag's Ultiworld article about post tournament nutrition. The full article can be found here: http://ultiworld.com/2013/12/05/eat-saturday-night-mid-tournament-food-primer/
The comments in the full article debate the recovery window, but I'm of the opinion that it is real.

Immediately Post-Game
Research shows that, immediately following intense exercise, muscles are primed to absorb nutrients–specifically, carbohydrates and protein. The longer you wait to eat, the less receptive your muscles become to these nutrients; it’s important to eat a small snack within thirty minutes of playing.
Many players use this time to analyze the game, talk with their teammates and opponents, or cool down with a beer. Refueling with nutrient-dense foods falls by the wayside.
But that 30 minute post-exercise window is critical for recovery. In fact, one study found that participants’ ability to replenish glycogen stores decreased by 50% when they waited two hours before eating something.
For your first post-game snack, aim to eat around 10-15 grams of protein and 30-40 grams of carbohydrates. Experts believe that a 3:1 to 4:1 ratio of carbs to protein is ideal for recovery.
Chocolate milk has recently been dubbed the perfect post-exercise recovery drink, and for good reason: one cup of reduced fat chocolate milk supplies 31 grams of carbohydrates and 8 grams of protein (a 3.9:1 ratio), as well as the electrolytes calcium and sodium. Plus, it helps replace lost fluids, it’s portable, relatively inexpensive, and easily consumable. Studies have even shown that high-endurance athletes who recovered with chocolate milk improved their aerobic fitness and gained more muscle mass than those who sipped on common sports recovery drinks.
If you’re not a fan of chocolate milk or prefer to eat solid food, here are some other healthy post-game recovery snacks that you can either bring to the fields or make with the foods that you likely have in your team’s cooler:
Peanut butter and jam sandwich:
2 slices whole grain bread, 1 tablespoon peanut butter, 1 tablespoon jam: 365 calories, 60.5 g carbs, 16 g protein
Carb to protein ratio: 3.78:1
Turkey sandwich with hummus + banana:
1 slice whole grain bread, 2 slices turkey, 2 tablespoon hummus, 1 banana: 361 calories, 53 g carbs, 17.3 g protein
Carb to protein ratio: 3.06:1
Jerky + carrots and hummus:
1 oz jerky, 1 cup carrots + 2 tablespoon hummus: 333 calories, 52 g carbs, 18 g protein
Carb to protein ratio: 2.89:1
What if I Don’t Feel Hungry?  A Cautionary Note
Some people don’t feel hungry after a full day of ultimate. This can be due (in part) to hormones: some studies have shown that after prolonged aerobic exercise, the release of ghrelin (a hormone that signals hunger) is suppressed.  Circulating levels of peptide YY (a hormone that boosts satiety) may be increased.
But even if you don’t feel hungry, force yourself to eat or drink something. A few sips of coconut water and a handful of trail mix provides enough electrolytes, carbohydrates, and protein to begin the recovery process.