About this episode
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