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Optimizing Exercise Recovery: The Essential 4 R’s Protocol

Discover the importance of hydration, refueling, repair, and rest in post-exercise recovery. Learn how to rehydrate effectively, replenish glycogen stores, repair muscle tissue, and maximize rest for optimal performance enhancement. Plus, get insights on nutrient timing and the impact of sleep on athletic performance.

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Optimizing Exercise Recovery: The Essential 4 R’s Protocol

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  1. The 4 R’s of Recovery

  2. What happens to our body when we train?

  3. Deplete glycogen stores (dependent on duration of exercise) • Significant stress placed on muscle with intense exercise • Oxidative damage • Breakdown of protein and muscle • Loss of fluids and electrolytes

  4. Hydration Preparation and Maintenance • Drink 16-20 oz. throughout 2 hours pre-exercise • Drink another 16 oz. 10-15 minutes pre-exercise • Drink 4-6 oz. of cold fluid every 10-15 minutes during exercise

  5. What is necessary for recovery?

  6. REHYDRATE • Replace fluids lost during exercise • Drink 16 ounces of fluid/pound of bodyweight lost • Monitor urine color – the lighter the better

  7. REFUEL • When? Within the first hour post-exercise • What? Fast-absorbing CHO – replenish glycogen

  8. REFUEL • Within 4 hours post-exercise A balanced meal of slow-absorbing CHO, PRO, fresh fruits/vegetables

  9. REPAIR • Protein to REPAIR and REBUILD damaged tissue and limit breakdown • Fast-absorbing CHO/PRO mix to optimize REPAIR & REBUILD • Antioxidant nutrients to minimize oxidative damage • Post-workout meal is equally as important as pre-workout meal and should include CHO, PRO, Essential Fats and Antioxidants

  10. REST • Identify and obtain the amount of sleep you need • Keep a regular sleep schedule • Create an optimal sleep environment: quiet, dark, cool, and comfortable • Avoid stimulants such as caffeine before bed • Rest is necessary to replenish glycogen stores Walters, Peter Hudson. “Sleep, the Athlete, and Performance.” April 2002.

  11. Effects of Sleep Deprivation • May reduce cardiovascular performance • Reduces reaction time • Reduces ability to process information • Reduces emotional stability Walters, Peter Hudson. “Sleep, the Athlete, and Performance.” April 2002.

  12. Nutrient Timing

  13. Questions??

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