4 Rs of Recovery

Refuel – with carbohydrates. 

  • Post game > 1g/kg/bm every hour for 4h post-game 
  • MD+1 > 6-8g/kg/bm 
  • Post hard training > 1-2g/kg/bm.

Rehydrate – with fluids. 

  • Weigh yourself pre training. 
  • Weigh yourself post training. 
  • Multiply the amount lost by 1.5 > this is your rehydration requirement.
  • E.g., 80kg pre training, 79kg post training > 80 – 79 = 1 > 1 x 1.5 = 1.5L > rehydrate with 1.5L of fluid 

Repair – with protein

  • 30-4g high quality protein every 3 hours

Relax – with sleep

  • Aim for 8h of sleep per day. 

Anti-inflammatory foods

  • Fruit derived polyphenols (Cherries, blackcurrants, blueberries, blackberries, pomegranate) e.g. mixed berry smoothie
  • Fatty fish like salmon, mackerel, tuna, and sardines
  • Nuts like almonds and walnuts
  • Leafy greens like spinach, kale

Helpful supplements


  • 20g within 24h post-game can increase carbohydrate resynthesis by 80%

Omega 3s

  • helps manage inflammation and reduce muscle soreness.
  • 2-3g from supplements or foods > 170g portion of salmon contains 2g

Turmeric (curcumin)

  • helps manage inflammation.

Supplements you may hear about

Cherry juice – may help reduce oxidative stress, but research is not conclusive. 

CurraNZ Blackcurrant Extract – may help reduce oxidative stress, but research is not conclusive.