ZARZA We are Zarza, the prestigious firm behind major projects in information technology.
Listen "The Science of Post-Run Nutrition: Explaining the 4Rs Framework"
Episode Synopsis
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/2075-1729/15/6/867The 4Rs app:https://dbss.shinyapps.io/4RsApp/00:00 4Rs Framework Intro03:30 Allostatis explained06:00 THE 4Rs FRAMEWORK06:06 1st R - Rehydration11:10 2nd R - Refuel17:44 3rd R - Repair21:58 4th R - Recovery25:43 - Applying The 4Rs - Brady's Practices29:50 - Thomas' Messy Approach34:44 - Applying the toolkit to busy lives37:27 The 4Rs app39:01 Why The 4R framework is so useful
More episodes of the podcast Run Long Run Healthy
The Science of Running Negative Splits
12/09/2025
Amby Burfoot on 60 Years of Marathon Running
03/07/2025
In God we trust