The four R’s of recovery are a very important component in enhancing an athlete’s performance.

REFUEL: consume carbohydrate-rich foods/beverages within 30 minutes after training/competing; repeat every few hours for the rest of the day.

REHYDRATE: replace fluid and electrolytes due to sweat loss through water, sports drinks and/or sodium-rich foods.

REPAIR: maximize muscle protein synthesis by consuming high-quality protein within 30 minutes after training/competing; consume small amounts of protein every few hours for the rest of the day.

REVITALIZE: aid in metabolism and recovery by consuming foods rich in vitamins, minerals and antioxidants; consume whole foods instead of supplements to receive maximum benefit.