The 4Rs of post-workout recovery: what to do in the first hour
According to the company material, the original article was written by Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education at Herbalife.
The material says the first hour after training or competing is an important time for recovery — to refill the energy you used and get ready for the next session.
The approach is called the 4Rs, plus one extra R that many people overlook.
R1 Replenish – refuel
- Have 30–60 g of carbohydrate within 1 hour after exercise
- To refill glycogen (stored energy) used during training
- Examples: 1 cup of rice with lean protein, a chicken sandwich on wholewheat bread, or a fruit smoothie with oats
- Quick check: if you trained so hard you were too out of breath to talk, your body has been drawing on its stored carbohydrate
R2 Repair – rebuild
- 15–30 g of quality protein
- Protein is a key building block for repairing muscle tissue after training
- Protein sources shown: chicken, fish, eggs, dairy or a protein shake
- For professional athletes, the material suggests a 3:1 carb-to-protein ratio (60–120 g : 20–40 g)
R3 Reinforce – strengthen
- Choose colourful whole foods such as vegetables, fruit, whole grains, nuts, fish and olive oil
- Foods highlighted in the material: tart cherries and turmeric
- The material stresses these foods are not a shortcut to building muscle, but part of looking after yourself over the long term
R4 Rehydrate – replace fluids
- Replace the water and minerals lost in sweat, especially sodium
- Minerals lost in sweat: sodium, potassium and magnesium
- Light training, little sweat: plain water
- Hard training, heavy sweat: an electrolyte drink or food containing electrolytes
- Quick check by urine colour: pale yellow means enough; dark means drink more
+1R Rest
- Sleep 7–9 hours
- The material says that during sleep the body releases growth hormone to repair and restore muscle
In short
- Refuel with carbs
- Add protein
- Eat a variety of foods
- Drink enough water
- Get enough sleep
- The material says this isn't only for professional athletes — anyone who trains hard or seriously can adapt it
More images in this series (tap to enlarge)
Read next: What to eat after exercise: how much fluid, carbohydrate and protein ›
Read next: Train hard, rest smart: 6 habits of world-class athletes ›
Read next: How much water should you drink? About 2 litres a day ›
Read next: How to start exercising and keep going: a 5-step plan for beginners ›
Try starting with a post-workout snack that has both carbs and protein, then add fluids and sleep to the routine. If you'd like help fitting this around your training schedule, ask us on LINE — and if you have a health condition, consult a doctor before starting a new exercise or nutrition plan.
Image and reference from official material in the MyHerbalife media library: Get fit, but don't forget to recover (added to the library: 19 Aug 2026)
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