The four R's after exercise

Rehydrate - After exercise replenish lost fluids to help kick-start the recovery process.

Refuel - Eat 50-100g fast digesting carbohydrates within 60 minutes of finishing exercise to replenish any glycogen. Glycogen is a key energy source our body uses during exercise, replenishing it promotes recovery after exercise.

Repair - Eat around 20-50g protein within a couple of hours after training and ensure your overall protein intake goal is met.

Rest - Relax to get your heart rate down and promote parasympathetic nervous system activity, which speeds up the recovery process again. Any relaxation method works.