In this episode I break down the four R's of recovery: Rehydrate, Refuel, Repair, and Rest. These will help speed up recovery after a race or hard training session and allow you to come back faster and stronger.

Link to the study referenced: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796021/

Carb Loading Calculator: https://www.featherstonenutrition.com/carb-loading/ SPONSORS

- Exakt Health: https://bit.ly/3EWIiY9 - Switchback Electrolytes: ⁠https://bit.ly/47Kyiyc - 2Before Endurance Powder: ⁠⁠https://2before.com/jeremy-podcast ⁠ Save $10 with code JMILLER FOLLOW JEREMY: - Instagram: https://www.instagram.com/jeremymille.r/ - YouTube: https://www.youtube.com/@jeremy.miller - Website: https://www.jeremymiller.io/ - Strava: https://www.strava.com/athletes/49516157 TIMECODES: (00:00:00) Intro - The 4 R's

(00:04:00) Exakt Health [AD]

(00:05:010) Switchback [AD]

(00:07:00) 2Before [AD]

(00:09:00) Rehydrate

(00:11:30) Refuel

(00:14:30) Repair

(00:21:40) Rest

(00:28:40) Active Recovery

(00:35:00) Upcoming Races

(00:39:00) Conclusion

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