The 4 R’s Approach
Let’s cut to the chase, there is never a lack of information to be found on the “best” or most “effective” way to exercise and fuel. In fact there is so much information, the most common comment I hear from client’s and gym goers is that the vast amount of advice and information is overwhelming and can cause choice overload. (A concept that describes how having too many options can cause us to delay decisions and feel less confident in our choices.)
In an effort to be clear and simple, I want to outline some guidelines that are important to keep in mind, as you exercise, eat and drink and prioritize your health and wellness;
- Rehydration
- Refuel
- Repair
- Rest
Nothing revolutionary here, although we all follow these to some degree. Let’s outline some of the key concepts and their importance to help you make more informed decisions. Decisions that you can feel confident making.
Rehydration
The first R is Rehydration. A fundamental step in the process of recovery. Dehydration can cause headache, fatigue, and dizziness. The best way to beat dehydration is to drink before you get thirsty. If you are thirsty, you are already mildly dehydrated. So consistency is key.
Carrying a water bottle with you, and sipping often is a great habit to adopt.
A sodium containing drink can improve retention and rehydration when there is little time between workout sessions.
You may want to consider electrolyte replacement beverages containing minerals like sodium, potassium and magnesium that restore hydration and electrical balance in the body.
Electrolyte replacement is very beneficial for workouts lasting over 75 mins, or high-intensity activity and water loss through heavy sweating.
Refuel
The second R is Refuel. We want to consider carbohydrates to replenish glycogen reserves in the muscles and liver. (In simplest terms glycogen is stored energy in the body.) Glycogen is not only for energy requirements but also for immune system and tissue repair. Carbohydrate plus protein within 30 minutes after exercise or carbohydrates along with caffeine may also be used to aid rapid glycogen replenishment.
Some post-workout food suggestions;
Chocolate milk, smoothies with protein powder, bananas, berries
Carb & Protein combo – greek yogurt with berries, rice cakes with peanut butter
There are many other options and combinations.
Repair
The third R is Repair. More specifically, post exercise repair, the biological process where the body fixes microscopic damage (micro-tears) in muscle fibers. Post exercise ingestion (immediately up to 2 hours) of high quality protein food has a positive impact on muscle protein synthesis. Your body produces new muscle proteins to repair or replace those damaged during exercise. It is the primary driver of muscle recovery and growth.
There is also a large body of evidence suggesting creatine monohydrate supplementation not only optimizes exercise adaptations and increases performance, but also may reduce muscle damage and or enhance recovery from intense exercise.
Rest
The fourth and final R is Rest. This is very often overlooked or underestimated. There is no question that sleep is a vital physiological function and one of the most important factors in post exercise recovery. There are some key aspects of rest as it relates to exercise recovery. Physical repair is one of them: intense exercise causes micro-tears in muscle fibers. Rest, especially sleep, allows the body to repair these tissues, making them stronger. Insufficient rest can lead to overtraining, decreased performance, persistent fatigue, reduced motivation and potential injury.
High-quality sleep is the most effective form of recovery, triggering the release of human growth hormone, repairing tissues and restoring energy.
Schedule rest days, at least one full day of rest per week. Prioritize sleep, 7-9 hours to optimize recovery. Consume proper nutrients after training to fuel the recovery process.
Taking the 4 R’s into consideration with your training regime will certainly help to keep you on track in a healthy direction as you pursue your fitness and wellness goals.
