If you’re training hard and you want to get the most bang for your buck, don’t overlook the importance of recovery.

Seriously.

We need to take a moment to think ahead a bit. A prepared athlete is a successful athlete.

Applying the 3 R’s as a post-training principle will not only rehydrate your body following a strenuous training, but it will also initiate the rebuilding of damaged muscle tissue right away.

What are the 3 R’s?

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1. Rehydrate

Hydration is continuous. Remember, if you're thirsty while you're training, you're already dehydrated.

Fluids help regulate body temperature, blood pressure, and also transport energy & nutrients throughout the body. That is why it is essential to allow the body to achieve balance and maintain the process of recovery by replenishing any fluids lost.

Every single cell in every single muscle in your body is made up of water.When we are training hard, we are losing fluids through sweat and so replenishing those fluids day in and day out is an ongoing cycle.

Hydration can be the most simple answer to a lot of our seemingly complex problems. Don't under-estimate the power of proper hydration.

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2. Refuel

Carbohydrates are your muscles' primary energy source. The greater the exercise intensity, the more your body relies on carbohydrates for fuel. Depending on the length and intensity of your workout, your carbohydrate stores may be significantly depleted. Post-workout is the best time to replenish in carbohydrates- because your muscles absorb nutrients like a sponge during this time.

Consuming complex carbs within the first 45 minutes is optimal.

Some great sources of carbohydrates:

Sweet potatoes
Oats
Banana
Berries
Quinoa
Rice
Vegetables
Chickpeas

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3. Repair

The physical act of working out is not actually building muscle. In actuality, we are breaking them down. In order for them to grow and adapt to the stress that you just exposed them to, it is essential to take in proper protein.

It is the main driver for muscle protein synthesis, the process that instigates muscle repair and adaptation, while limiting muscle tissue breakdown. Consume a diet composed of roughly 15-30 percent protein to our daily total calorie consumption. More can and should be consumed on higher intensity training days, or days that require higher activity levels.

Nate's go-to post workout shake: