The 4Rs Framework of Sports Nutrition🔋
An update to the classic framework.
The 4Rs Framework of Sports Nutrition: An Update with Recommendations to Evaluate Allostatic Load in Athletes
Study Details
This new review of the literature updated the original 2020 post-exercise 4R’s recovery framework 📚
💧 Rehydration
⛽️ Refuel
🧱 Rebuild
💤 Rest/Recuperate
Here are the latest updates and tools ⬇️
Key Findings
Rehydration💧
🥤 Replace 150% of fluid losses
🧂 Add electrolytes and carbs to promote faster recovery
Refuel ⛽️
🍌 Carbs = ~1.2 g/kg/hr for up to 4 hrs post-exercise
💊 20g creatine may promote glycogen resynthesis in first 24 hrs
❌ Avoid ketogenic diets
Rebuild 🧱
🥛 Protein = 0.3 - 0.5 g/kg
💊 Add creatine (0.1 g/kg) to support muscle growth and repair
🍒 Adding tart cherry, omega-3 fatty acids, dietary nitrate may enhance repair but needs further evidence
Rest/Recuperate 💤
😴 Optimise sleep duration and quality
🍺 Avoid alcohol
☕️ No caffeine within 4 hrs of bed
🍗 Whey / casein / protein-rich meal pre-sleep
🫚 Ashwagandha
🍒 Cherries
🥝 Kiwi fruit
🐟 Fish oils (omega-3 PUFAs)
💊 Valerian
Each R significantly influences allostatic response and improves individual components of the allostatic load🔋
The authors also share the 4Rs app which provides personalised…
🗣️ Recovery advice
📊 Allostatic score
💊 Evidence-based supplement recommendations
…based on bodyweight and sport/activity.
Here’s a link to the app ⬇️
https://dbss.shinyapps.io/4RsApp/
Conclusion
The 4Rs are a key sports nutrition strategy to enhance recovery, and now we have a simple personalised tool to help implement ✅
Reference
https://www.mdpi.com/2075-1729/15/6/867
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