Four important phases in recovery after a hard training or competition.

Rehydrate - replenish 1.5 times of lost fluid with electrolyte drink in the following four hours

Refuel - top up with at least 1g/kg/hour of fast carbohydrates for the following four hours

Repair - the muscles need a supply of protein for repair and rebuilding within two hours

Relax - without rest the hero is not good enough..