How to Maximize Your Workout Recovery

The 4R Framework of sports nutrition offers a science-backed protocol for getting the most out of your workout...after you've completed it.

What you do after your workout can be just as important as the workout itself.

That’s where the 4R Framework of Sports Nutrition comes in—it’s a scientifically grounded guide for optimizing post-exercise recovery and promoting long-term performance. Originally proposed in 2020 and updated with new research, this model emphasizes four crucial strategies: Rehydrate, Refuel, Repair, and Recuperate (or Rest). I recently read the updated review by Diego Bonilla and colleagues (“The 4Rs Framework of Sports Nutrition: An Update with Recommendations to Evaluate Allostatic Load in Athletes”) and wanted to share my key takeaways.

This post is a bit shorter post than usual, but I hope you enjoy the quick and actionable takeaways!

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First, to understand how the 4Rs fit into training and performance, we need to review allostasis—the process by which the body achieves stability through physiological or behavioral change. This is how athletes maintain optimal function in the face of varying demands.

The authors propose that effective recovery strategies should not only address immediate post-exercise needs but also consider the cumulative physiological stress—termed allostatic load—that athletes experience over time. By integrating the 4Rs into recovery protocols, athletes can better manage their allostatic load, promoting resilience and reducing the risk of maladaptive outcomes like overtraining or injury.

With that out of the way, let’s break down each “R” — and why it matters.

Rehydrate — Restoring Fluid Balance

During and after exercise, your body can lose significant fluids and electrolytes, especially through sweat. Inadequate hydration can impair cardiovascular function, delay recovery, and even affect mood and cognition.

Key strategies include:

• Consume ~150% of lost body mass in fluids within 4 hours post-exercise (e.g., 1.5 liters per kilogram lost). In other words, consume more than enough to replace what you sweat out).

• Add 400–700 mg of sodium per liter of water to improve retention (and potassium and magnesium as a bonus).

• Use beverages with ~6% carbohydrate concentration to speed rehydration.

• Tailor your hydration strategy to environmental conditions and personal sweat rate, which can be determined (crudely) by weighing yourself before and after training to estimate fluid loss and guide rehydration.

Refuel — Restoring Energy & Glycogen

Glycogen is your body’s primary fuel source for high-intensity exercise. Without proper refueling, you risk fatigue, decreased immune function, and suboptimal training adaptations.

Key strategies include:

• Consume ~1.2 g/kg of carbohydrates per hour for up to 4 hours post-exercise.

• Combine 1 g/kg carbs + 0.5 g/kg protein if protein intake is also needed (pro tip: it is!)

• Add creatine (20 g in 4 x 5 g doses) during the first 24 hours for enhanced glycogen storage. This is a high dose and a single 5–10 g dose consumed along with your post-exercise carbs and protein might work just as well.

The sooner you refuel after training, the better your muscle and immune recovery. Don’t delay your carbs.

Repair — Supporting Muscle & Tissue Regeneration

Exercise—especially resistance or endurance training—causes micro-damage to muscle and connective tissue. Timely protein intake supports muscle growth, limits soreness, and promotes faster recovery.

Key strategies:

• Aim for 0.3–0.5 g/kg body mass of protein post-workout (about 30–40 grams).

• Include creatine to support cell repair.

• Consider recovery-supportive supplements:

  • Tart cherry

  • Omega-3 fatty acids

  • Nitrates (e.g., beetroot)

  • Polyphenols

  • Ashwagandha (300–500 mg/day)

Recuperate — Enhancing Sleep & Systemic Recovery

Sleep is when your body does the heavy lifting for full-body recovery. It regulates hormones, repairs tissue, and recharges your brain. The right nighttime nutrition can help enhance these effects (coupled with proper sleep, of course).

Key strategies include:

• Avoid alcohol and caffeine within 4 hours of sleep.

• Take 25–30 g of slow-digesting protein (like casein) before bed to stimulate overnight muscle protein synthesis.

• Explore sleep-enhancing supplements:

  • Ashwagandha

  • Tart cherry

  • Valerian root

  • Kiwi

  • Omega-3s

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This might seem like a basic and straightforward list—but most proper sports nutrition is successfully managing these 4 pillars. I’m planning on making a checklist for myself to be more diligent about my post-exercise recovery based on these 4Rs. I’d encourage you to do the same.

Thanks for reading

~Brady~