When you think recovery, think of 'The Four R's':
- Rehydrate - Replace fluid losses by drinking at regular intervals throughout the day.
- Repair - Eat 20g of protein soon after exercise to kick start muscle repair.
- Refuel - Eat carbohydrates to help restore energy - a minimum of 1g per kilogram bodyweight is a good general guide.
- Rest - Get a good night's sleep - this is when most of your muscle repair will occur.