Recovery Part One: The Role of Nutrition

In the realm of recovery, nutrition serves as a cornerstone for optimizing performance and aiding the body’s restoration process. Food is the fuel that powers the body’s ability to bounce back from intense physical exertion. The first installment of our four-part recovery series sheds light on the pivotal role of nutrition in recovery. It’s not just about satisfying hunger; it’s about providing the body with the essential building blocks it needs to repair and rebuild.

woman wearing all black athletic attire standing in front of a Porsche 911 stock car named The Fool at the Daytona International Raceway

Daytona Racetrack Recap

Recently I visited the Daytona International Speedway with Park City’s Rearden Racing, where I got to work with professional race car drivers and pit crews. I was impressed, to say the least! What do the performance demands of pro race car drivers have to do with everyday lifestyle athletes? Everything!

As I stood watching the action in the pit, I couldn’t help but be mesmerized by the sleek stock cars tearing around the famous track. Yet it was the sheer athleticism of the drivers and the pit crew that left me in awe. With every twist and turn, every lightning-fast maneuver, their bodies are pushed to the limits of human endurance. The G-forces exerted on the body during acceleration and braking are nothing short of intense, while the temperatures inside the cockpit can reach over 100 degrees Celsius. Each corner, every straightaway, presents a battleground where precision, strength, and attention under pressure are the ultimate weapons. It’s a dance of control and finesse, where even the slightest adjustment can mean the difference between glory and defeat. 

In the high-stakes world of racing, every heartbeat, every breath, is dedicated to maintaining peak performance.

Recovery from Sport

Whether you’re a pro racecar driver or a lifestyle athlete, there’s one aspect of your training program that’s worth taking a look at now: recovery. One of my favorite training mantras to use with clients is, “recovery is a grit skill. Train at recovery.”

“Recovery is a grit skill. Train at recovery.” 

Steven Kotler

The first installment of our four-part recovery series focuses on the role of nutrition in optimizing performance. 

two women with long hair dressed in warm clothing wearing sunglasses sitting in the racetrack pit

One of the fundamental principles I want to emphasize in this series on recovery is that the quality and the timing of the foods you eat and the liquids you use to rehydrate directly impacts the body’s ability to recover. Put simply, the more nutrient dense the foods you eat, the better equipped your body is to recover efficiently. Nutrient-dense foods such as lean proteins, complex carbohydrates, healthy fats, and a variety of vitamins and minerals play a vital role in supporting this process. These foods:

  • provide the necessary energy to replenish glycogen stores, 
  • repair damaged muscle tissue, and 
  • regulate hormonal balance.

Nutrition acts as a catalyst for growth and adaptation. By supplying the body with adequate protein, carbohydrates, and micronutrients, athletes can facilitate muscle repair and growth, enhance endurance, and improve overall performance. Each nutrient serves a specific function, whether it’s:

  • facilitating cellular repair, 
  • boosting immune function, or 
  • optimizing energy metabolism. 

In essence, nutrition provides the essential building blocks that lay the foundation for physical recovery and progress. Prioritizing proper nutrition is not just a matter of fueling the body; it’s about nurturing it with the vital elements it needs to thrive.

The 4 R Model: Rehydrate, Refuel, Repair, and Rest

Mike Deibler, ACE Certified Personal Trainer and fitness educator, has created what he calls The 4 R Model: Rehydrate, Refuel, Repair and Rest. This model provides a helpful framework when evaluating and executing your own recovery protocols.

  1. Rehydrate

How much water should you drink?

Sweat Rate

Some factors to take into consideration are your sweat rate, the amount of fluids lost through sweat during a workout. University athletic programs will use tools such as sweat patches or biosensors to measure urine content. A cheaper alternative is to weigh yourself before and immediately after exercise to determine water loss. Deibler states that the latest research indicates you want to rehydrate within 2 hrs of the workout, at 16 – 24 oz / pound of weight loss.


Ambient temperature must be taken into consideration when determining hydration protocols. When I guide outdoor fitness retreats in southern Utah, I stop movement every 20 minutes to invite clients to drink 4-6 gulps of water. That way the body remains in constant homeostasis, which helps regulate temperature and maintain ideal cellular functioning. Adding sodium or electrolytes to help balance the chemical composition of the cells is always a great idea. One of my favorite electrolytes is Pickle Juice (use code WEBBWELL at checkout to save 20%).

The key to optimal performance is to go into a workout well hydrated, and replenish water as soon as you can. 

  1. Refuel

What to eat after a workout is as important as rehydrating. In our blog Carbohydrate vs. Fat Loss, contributors Sierra Bowers and Alexa Frost explored the myths surrounding macronutrients carbs and fats.  Key to replenishing glycogen stores in the muscle is the timing of the recovery meal. 

Deibler states that if you’ve exercised in a fasting state, and if your next training session is within the next 24 hours, you want to eat and rehydrate as soon as possible. 

3. Repair

Does working out create muscle damage? In short, yes. Skeletal muscle adaptations including hypertrophy occur through the process of tiny micro tears. The muscle cells then require protein to repair and rebuild the tissue. Because amino acids don’t stay in the system for long, it’s essential to eat enough protein every 4-6 hrs to restore the muscle tissue. That’s why elite triathletes may have sandwiches and gus glued to their bike, so that they can eat as they go!

  1. Rest

I can’t stress this one enough. The body needs sleep to repair vital tissue and systems. If you’re actively exercising, aim for 8 hours of sleep to maximize healing and recovery and optimize your athletic performance. 


In summary, nutrition is the first building block of a solid recovery program. Try implementing Deiblers 4R Model of Recovery to your fitness training strategy. Don’t miss Part II: Compression, posting next week!

Work with Me

I hope you enjoyed this conversation. It’s the kind of information I try to provide to my clients every day in the training studio in Park City and remote. 

Ready to implement your own recovery protocols? Reach out!

About Melanie Webb and WebbWell

Named “The person to call” by DEPARTURES Magazine, “a leader in the adventure travel industry” by Norie Quintos of National Geographic Traveler, and “one of the top trainers in the industry” by The Sports Club/LA (now Equinox), Melanie Webb is the founder and creator of WebbWell and the WebbWell wellness app. A sought-after industry and corporate retreat facilitator and speaker, her fitness course Mother Nature’s Gym Outdoor Fitness Guide is approved for 1.6 CEC’s from American Council on Exercise.