Master the 4 R’s of Recovery: Your Blueprint for Better Performance

 Are you recovering as HARD as you train?

If the answer is no...keep reading!

I want to highlight something that often gets overlooked but is absolutely essential for consistent progress: proper recovery nutrition.

What you do AFTER training directly affects how well you perform DURING the next session!

To keep things simple and effective, here are the 4 R’s of Recovery - the foundation all athletes should build into their post-training routine:

1. Replenish with Carbs

Carbohydrates refill your muscle glycogen stores. The fuel you burn during training IS gycogen...

After a tough session, aim to include high-quality carbs such as oats, rice, potatoes, fruit, or whole-grain bread. This helps restore your energy levels and prepares you for your next workout!

2. Repair with Protein

Protein is your body’s building block for muscle recovery. Including a good source of protein after training (lean meats, eggs, Greek yogurt, tofu, beans, or a protein shake) helps repair muscle fibers and supports strength gains!

3. Rehydrate with Water

Hydration is crucial for performance, focus, and preventing fatigue! Replace the fluids you lost during training by drinking water throughout the next few hours.

If the session was especially long or intense, add electrolytes to support full hydration!

4. Revitalise with Colour & Healthy Fats

Brightly coloured fruits and vegetables provide antioxidants and micronutrients that reduce inflammation and support immune health.

Pair these with healthy fats like nuts, seeds, avocado, olive oil, or salmon to help the body absorb nutrients and keep recovery on track!

Building these four R’s into your post-training habits will help you BOUNCE back faster, stay healthier, and PERFORM at your highest level!

Always recover smart and train stronger!

If you’re need help DIALLING in your recovery protocols to ensure you PERFORM to the best of your ability, REPLY to this email.

Speak Soon,

Team EMA