In this episode, Brady and Thomas do a deep-dive on post-run nutrition, exploring the 4Rs framework and how they (and their audience) can apply it to their running routines.
Review paper: The 4Rs framework of Sports Nutrition:
https://www.mdpi.com/2075-1729/15/6/867
The 4Rs app:
https://dbss.shinyapps.io/4RsApp/
00:00 4Rs Framework Intro
03:30 Allostatis explained
06:00 THE 4Rs FRAMEWORK
06:06 1st R - Rehydration
11:10 2nd R - Refuel
17:44 3rd R - Repair
21:58 4th R - Recovery
25:43 - Applying The 4Rs - Brady's Practices
29:50 - Thomas' Messy Approach
34:44 - Applying the toolkit to busy lives
37:27 The 4Rs app
39:01 Why The 4R framework is so useful
