- Refuel - consume 30-60g of carbohydrates and 15-30g of protein after training
- Replenish - consume fluids and electrolytes lost while training
- Repair- consider different methods to enhance recovery (stretching, foam rolling, massage, compression and cold tubs)
- 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).