What are the 4 R's of recovery?

There is not a single protocol to apply in post-exercise recovery. Based on the available evidence, we have identified a mnemonic entitled the 4R's which stands for Rehydrate, Refuel, Repair, and Rest.

What are the 4 recovery strategies?

Some of the more common recovery techniques utilised by athletes include hydrotherapy, active recovery, stretching, compression garments and massage.

What are the 4 R's in nutrition?

The four main goals of recovery nutrition are to: Restore, Replace, Repair, and Rest.

What are the 5 Rs of recovery?

According to the 5 R's, four actions should be taken, if possible, prior to 'recycling': refuse, reduce, reuse, repurpose, and then recycle.

What are the elements of rest and recovery?

These include hydration, nutrition, posture, heat, ice, stretching, self-myofascial release, stress management, compression, and time spent standing versus sitting versus lying down.

The Four R's: Refuse, Reduce, Re-use, Recycle

What are the 3 R's of recovery?

Simply put, you need to help your clients follow the three “R's” of recovery—refuel, rebuild and rehydrate. These are the cornerstones of post-workout and recovery nutrition.

What are 3 types of active recovery?

Three types of active recovery and how it works
  • As cooldown following a workout. After a tough workout, you may want to stop and sit or lie down. ...
  • During interval (circuit) training. ...
  • On rest days following strenuous activity.

What are the 6 principles of recovery?

It has often been said to be about: gaining and retaining hope, understanding of ones abilities and limitations, engagement in an active life, personal autonomy, social identity, meaning and purpose in life, and a positive sense of self.

What are the 6 steps to recovery?

According to The Developmental Model of Recovery (DMR) developed by Terence Gorski, there are six stages people go through during recovery: transition, stabilization, early recovery, middle recovery, late recovery, and maintenance.

What is the first rule of recovery?

Rule 1: Change Your Life

The most important rule of recovery is that a person does not achieve recovery by just not using. Recovery involves creating a new life in which it is easier to not use.

What do the four R's in recovery diet stand for?

Based on the available evidence, we have identified a mnemonic entitled the 4R's which stands for Rehydrate, Refuel, Repair, and Rest.

What is the 4R protocol?

The four R's protocol (Remove, Replace, Re-inoculate, Repair) works to address the underlying causes of imbalance and aids in alleviating symptoms. Working with your healthcare provider, you will first determine the best approach for your particular situation and symptoms, then move through these four steps.

How can I heal my gut fast?

7 things you can do for your gut health
  1. Lower your stress levels. Chronic high levels of stress are hard on your whole body, including your gut. ...
  2. Get enough sleep. ...
  3. Eat slowly. ...
  4. Stay hydrated. ...
  5. Take a prebiotic or probiotic. ...
  6. Check for food intolerances. ...
  7. Change your diet.

What are key factors of recovery?

Some research suggests that key factors on the road to recovery include:
  • good relationships.
  • satisfying work.
  • personal growth.
  • the right living environment.

What are the 10 guiding principles of recovery?

What Are the 10 Guiding Principles of Recovery?
  • Self Directed.
  • Self-Centered.
  • Empowering.
  • Full-Picture.
  • Realistic.
  • Strengths-Based.
  • Peer Support.
  • Respect.

What are the 9 steps to recovery?

The Addiction Recovery Journey in 9 Steps
  1. #1. Admit You Have a Problem. ...
  2. #2. Find Support. ...
  3. #3. Detox. ...
  4. #4. Early Sobriety + PAWS. ...
  5. #5. Finding New Routines. ...
  6. #6. Pink Clouds. ...
  7. #7. Put Your Life in Order. ...
  8. #8. Avoid Relapse.

What does the 12 steps of recovery mean?

The 12 Steps outline a path to spiritual progress through a series of actions designed to elicit what The Big Book of Alcoholics Anonymous refers to as a “psychic change” – a complete mental, emotional, and spiritual shift in perception. We believe the 12 Steps can be a critical element of a long-term recovery program.

What are the 12 spiritual principles of recovery?

The 12 spiritual principles of recovery are as follows: acceptance, hope, faith, courage, honesty, patience, humility, willingness, brotherly-love, integrity, self-discipline, and service.

What are the two 2 categories of recovery?

Athletic trainers talk about two types of recovery: short-term or active recovery and long-term recovery.

What are the two forms of recovery?

There are two types of recovery: active and passive. Both recovery methods are important, and people may use one or the other at different points to suit their circumstances. In this article, we discuss the benefits of active recovery and how it differs from passive recovery.

What should I eat on rest day?


Aim for 20-30g protein every 2-4 hours throughout the day. This will support recovery by keeping your intake of amino acids steady. Focus on natural, complex carbs from wholegrains, potatoes and root vegetables, and fruits as these will deliver important vitamins, minerals, and fibre.

What do the 3 R's stand for?

The 3R Initiative aims to promote the "3Rs" (reduce, reuse and recycle) globally so as to build a sound-material-cycle society through the effective use of resources and materials.

What is three R's stand for and give each their meaning?

Reduce means to cut back on the amount of trash we generate. Reuse means to find new ways to use things that otherwise would have been thrown out. Recycle means to turn something old and useless (like plastic milk jugs) into something new and useful (like picnic benches, playground equipment and recycling bins).

What is the acronym of 3 R's?

October is “3Rs (Reduce, Reuse and Recycle) Promotion Month”!

What drinks heal your gut?

7 Healthy Drinks That Improve Digestion
  • Kombucha.
  • Ginger Tea.
  • Lemongrass Tea.
  • Peppermint Tea.
  • Fennel Tea.
  • Coffee.
  • Water.