It’s important to remember that our bodies don’t actually get stronger from the stress of exercise. It’s the rebuilding after exercise where the real gains are made. This is why proper recovery is so important. To help you remember this, think of the “4 R’s” of recovery: Restock with carbohydrate, Rebuild with protein, Rehydrate and Rest. After exercise, nutrition plays a huge role in the recovery process. Having a meal or snack with carbs, protein and fluid is the best plan. The perfect example is chocolate milk, which covers 3 of the 4 R’s. A recovery meal could also be a sandwich or wrap, a bowl cereal with milk, or a protein smoothie. Don’t forget the 4th “R,” getting enough rest. This allows your body to put all that nutrition to good use and rebuild your muscles and tissues so you’re ready for the next go!