If you’re working out consistently but still feel sore, sluggish, or stuck in your progress, recovery might be the missing piece. At Engine Room Performance Physical Therapy in Portland, Maine, we work with athletes, runners, and active adults every day who are pushing hard in their training but not seeing the results they want. Nine times out of ten, recovery is the gap.
Here’s the simple 4R Framework we teach clients to follow after workouts. You don’t need expensive supplements, ice baths, or complicated routines — just smart recovery done consistently.
Sweat isn’t just water — it’s electrolytes too.
Light workout: Water with a pinch of salt or lemon.
Heavy sweat session: Grab an electrolyte mix or coconut water.
Goal: 16–24 oz of fluid in the first hour post-training.
Hydration is one of the most overlooked parts of recovery, especially for runners in Portland’s summer heat or athletes grinding through high-intensity classes.
Carbs refill your body’s energy tank so you’re ready for the next workout.
Fast options: Rice, fruit, toast with honey, sports drinks.
Whole-food options: Oats, potatoes, quinoa.
Don’t overthink it — just make sure your post-workout meal includes a carb source. This is key for endurance athletes, weekend warriors, and anyone training multiple days per week.
Protein is the building block for repairing and rebuilding muscle.
Quick options: Protein shake, Greek yogurt, cottage cheese.
Whole food options: Eggs, chicken, salmon.
Goal: 20–30g of protein (about one palm-sized serving).
Without enough protein, muscles can’t adapt — which means slower progress and more soreness.
Here’s the part most people skip: actual recovery. You don’t grow during the workout — you grow when you recover.
Prioritize 7+ hours of quality sleep.
Even 10–15 minutes of light stretching, mobility work, or downtime can help your body shift into recovery mode.
This is where physical therapy in Portland can play a huge role. At Engine Room, we help clients use the right mix of mobility work, strength programming, and lifestyle strategies so they actually adapt from their training — instead of breaking down.
Drink + Carb + Protein + Calm Down → Better Results
Do it consistently and you’ll notice:
✔ Less soreness
✔ More energy
✔ Faster progress
At Engine Room Performance Physical Therapy, we keep recovery simple with the 4R Rule: Rehydrate, Refuel, Repair, and Rest. After every workout, make sure you’re:
Replacing fluids and electrolytes
Adding carbs to reload energy
Getting protein to rebuild muscle
Giving your body the downtime it needs
It’s not about fancy supplements or complicated hacks — it’s about consistency.
When you recover smarter, you can train harder, feel better, and see faster results. That’s exactly how we approach training and rehab here at Engine Room in Portland, Maine.
👉 Want help dialing in your recovery and performance? Book a free discovery call with Dr. Liam Bryant at Engine Room Performance PT and see how we can help you move better, recover faster, and crush your next goal.