We like to think of the “4 R’s of Recovery” as important pillars to help prepare your body for the next hard session of exercise. The 4 R’s are Rehydrate, Replenish, Repair, and Reinforce.
Rehydration is crucial for replacing the fluid lost in the form of sweat. Consume 24 ounces (3 cups) of fluid for each pound of sweat lost during exercise. Electrolytes are an important part of rehydration, and you should replace electrolytes by drinking sports drinks or eating salty foods.
Replenish refers to replenishing the glycogen stores in your muscles by eating carbohydrates during the glycogen window, about 1-1.5g carbohydrates per kg of body weight.
Repair refers to consuming high quality protein to regenerate muscle tissue. To optimize muscle repair, you must eat 15-25 grams of protein during the glycogen window.
And finally, Reinforce your immune system by eating nutritious, fresh foods such as fruits, vegetables, whole grains, fish, nuts, and olive oil.