I come across countless people that are desperate to implement a new exercise, training method, or social fad within their training schedule – when in truth, pretty much all of them should instead be focussing on the time away from their training, as opposed to in it. Growth does not occur in the gym, or on game day, on race day, nor on fight night. This is a time for damage and breakdown of tissue. Growth occurs away from these arenas, and in the other 20+ hours a day. When it comes to the post-exercise window, how many of us zone in on making sure we get the most out of the work just done, and how many of us go the opposite direction, think the hard work is done, and can just kick back and wait for progress to load?
Can we create an optimal environment for these changes to occur? Can we ensure we are supporting our bodily functions to maximise adaptation, and give ourselves the best chance of going again whenever the siren calls. This starts as soon as your session finishes, and although it is an area shrouded in contradiction, given an over-complicated ocean of dietary fads and gimmicks that are promoted via social channels, there are some fundamentals that apply for the vast majority of cases, and getting a handle on these can set you well on your way to enhanced recovery, and improved adaptation.
So, with that said, let’s have a closer look at the 4 R’s, and why they should be drilled into your post-exercise nutrition rituals!