The 4 R’s of recovery nutrition to enhance your performance

By      03-Jun 2021       Reading Time: 4 Mins

The 4 R’s of recovery nutrition to enhance your performance

There are several ways in improving athletic performance and overall health. Mainly, there are four main recovery nutrition goals: Restore Replace, Repair, and Rest. Most people often focus on training and equipment and often forget about recovering properly, and that is a big mistake. These ensure that a person is fully prepared for the upcoming season.

One must remember that what one does in training is extremely important but we often neglect to take consistent steps to recover properly, as we will never get the full value out of time and energy spent in training. Everyone must remember that the gains we make in our training occur during the recovery, but only if we take adequate rest and optimal necessary nutritional support.

The four R’s are explained here:

  • Restoring: The first R is all about restoring the fluids that are lost in workouts or practice. If your body could talk, this is what it would be telling you after every session. You should be hydrated by drinking adequate fluids. Now nearly two-third of the body is comprised of water, so one must drink enough of it not just during the workout but throughout the day. After a workout session, the body is dehydrated so take time to hydrate it back on track.
  • Replace: The second R is replacing the carbohydrates that are burned during the workout or exercise. Carbs are considered to be the body’s main fuel. High-quality carbohydrates and protein must be consumed within 30 minutes of the workout. After the workout or exercise, carbohydrates are needed to help replenish glycogen stores and protein is needed to help repair the muscle damage done during the workout.
  • Repair: It is also very important to repair the muscles that are torn with protein. Facilitating the blood flow to deliver nutrients and flush out metabolic waste is the key. One must maintain the range of motion and flexibility of the muscle and connective tissue.
  • Rest: Lastly, try to have a stress-free life and aim for at least 8-10 hours of sleep daily. It is not only important for recovery but also for growth and to maintain and keep the immune system strong. As when a person regularly pushes the body hard in the workouts, it can take a toll on the muscles and joints. If one doesn’t take adequate rest and nutritional support, you can get injuries and get unwell.

Over to you:

To improve the overall health and performance recovery is very crucial. The most important point is to remember that if you focus on restoring the lost fluids, replacing these with carbohydrates and protein post-exercise and resting for at least 8-10 hours a night with help to obtain optimal performance.

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