The 4 R's of Recovery

The 4 R's of Recovery - how to recover better.



Refuel with carbohydrates

This will depend on how soon you’re training again. If you’re training again within 8hrs then look for 1–1.2 g/kg within the first hour post-training. If not, then you can reduce this and your overall carbohydrate intake over 24hrs at your preference.


If training again within 8hrs - aim for carbohydrates with a high availability/high GI: flapjacks, bars, Lucozade, white wraps etc


Otherwise look at carbohydrates with a moderate availability/GI: potatoes, sweet potatoes, brown or wild rice, fruits, vegetables, dairy product.s


Rehydrate with fluid


How much? 1.0–1.5 L of fluid for each 1-kg body mass lost. Simply weigh before and after your exercise session.


Repair with protein


How much? - 0.3 g/kg post exercise


Opt for sources high in leucine (whey/milk) and complete proteins: lean meats, poultry, fish, eggs, milk, yogurt, soy, tofu. What -Opt for sources high in leucine (whey/milk) and complete proteins where possible: lean meats, poultry, fish, eggs, milk, yogurt, soy, tofu. Or just look to combine other vegetarian sources. Add tempeh/spirrulina etc


Revitalise with fruit and veg

Include a variety of antioxidant rich foods such as fruit, vegetables, fish, nuts, olive oil and wholegrains in the post exercise period. Only use additional high dose antioxidants during competitions or during intense training blocks when recovery is particularly important. Avoid every day use to prevent blunting adaptation. 


High volume, intense training and where two sessions are performed within 8hrs then the 4 R’s are more important to follow. For lighter sessions then the next meal after training will be enough for recovery.


Other things to consider - Creatine monohydrate/omega 3’s/vit D/ Gelatine enriched with Vit C


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