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Refuel, Rebuild, Rehydrate.

After training, practice, or competition, the body is left dehydrated, drained of fuel, and broken down.  The body is in a stressed state, and the proper blend of nutrients can jumpstart the body’s recovery process to help you come back stronger and healthier. That's why proper recovery is a key element to efficient athletic performance. 
An easy way to keep recovery nutrition as simple as possible is by remembering the three R's:
|Refuel(Carbohydrates)|Rebuild(Protein)|Rehydrate(Hydration)|
Each of these critical recovery concepts calls for a different combination of fluids, electrolytes, carbohydrates, and protein—each playing a specific role in the recovery process. 

Keep in mind what recovery means: in addition to performance benefits, a reduction in soreness, promoting quick adaptations to training, and enhancing muscle repair. Most of us spend our time training, not competing. The goal of recovery is to replace our fuel while rebuilding our muscle. So, in regard to recovery nutrition, a small amount of protein in addition to carbs may enhance the body’s adaptation to long-term training. 

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