1. Refuel - consume 30-60g of carbohydrates and 15-30g of protein after training
2. Replenish - consume fluids and electrolytes lost while training 
3. Repair- consider different methods to enhance recovery (stretching, foam rolling, massage, compression and cold tubs)  
4. Rest- get at least 8 hours of quality sleep (put the electronics down) 

For more info, reference the sources attached (Courtesy of USOC, CPSDA, and GSSI). 

1. Did you know that you only need to refuel with a sports drink after you have done over 75 minutes of continuous cardiovascular training?  Any less than this time frame you are better off quenching your thirst with water. Want to learn more about your fluid habits?    Click Here and take this survey!  https://www.gssiweb.org/toolbox/survey/fuelhabits
2. Did you know that the recommended dietary allowance for adults is 0.8 g/kg/day, which is about 0.4 g/lb, or 58 g of protein for a 160 lb individual? Complete protein sources include poultry, meat, fish, dairy foods (milk, yogurt, cheese, eggs), and soy.  Want to learn more about protein and how you can get it?  Click here! https://www.sportsrd.org/wp-content/uploads/2019/07/EWG-19_Protein-Performance_v6_FINAL-2_v1.pdf
3. 3. Did you know that some of the signs of an eating disorder include amenorrhea, dehydration, and stress fractures?  Early identification of “at risk”  and affected student-athletes is most important.  If you or someone you know is struggling with disordered eating, let a parent, coach, or your athletic trainer know.  Want to learn more, click here. https://anad.org/education-and-awareness/specialized-treatment-athletes/