Herbalife, a premier health and wellness company, community and platform, is expanding its global “Fuel Like Ronaldo” campaign with post-match recovery guidance, introducing a “4 R” framework that outlines how nutrition and hydration in the first hour after training or competition support repair, refueling and readiness for the next session.
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According to Herbalife’s sports performance experts, the period immediately following training or competition is critical for restoring energy, repairing muscle tissue and rehydrating the body.
While much attention is often given to pre-match meals and in-game fueling, recovery plays an equally important role in overall athletic performance. According to Herbalife’s sports performance experts, the period immediately following training or competition is critical for restoring energy, repairing muscle tissue and rehydrating the body.
“The match may be over when the whistle blows, but recovery is just beginning,” said Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education at Herbalife. “The first hour after exercise is where the damage of the workout gets repaired, where energy stores get refilled and where the body starts preparing for the next session.”
As part of the “Fuel Like Ronaldo” framework, Herbalife outlines a practical recovery approach built around four priorities, the “4 Rs”: replenish, repair, reinforce and rehydrate, plus rest.
Replenish involves restoring muscle glycogen with carbohydrates in the first hour after training. The target is 30 to 60 grams of carbohydrate, which can come from a bowl of rice with lean protein, a turkey sandwich on whole grain bread or a recovery smoothie with fruit and oats. High-intensity work such as sprinting and changing direction draws heavily on stored carbohydrate, and replacing those stores quickly supports both recovery and the next session.
Repair focuses on rebuilding the muscle tissue broken down during training. The target is 20 to 30 grams of high-quality protein, from chicken, fish, eggs, dairy or a protein shake, to keep amino acid levels in the bloodstream elevated and support recovery. For a post-match shake, the framework calls for a 3 to 1 carbohydrate-to-protein ratio, roughly 60 to 120 grams of carbohydrate paired with 20 to 40 grams of protein. Frozen fruit, oats, milk or a plant-based alternative and a scoop of protein make a simple template.
Reinforce means supporting muscle cells, immune function and the nervous system with colorful, anti-inflammatory whole foods such as fruits and vegetables, whole grains, nuts, fish and olive oil. Tart cherry juice (about eight fluid ounces) and turmeric, specifically curcumin, are commonly used additions that may help reduce soreness and support recovery. These are not positioned as magic recovery tools, but as additions that work best when used consistently as part of a complete routine.
Rehydrate involves replacing both fluids and the electrolytes lost through sweat. During hard sessions, athletes lose water along with sodium, potassium and magnesium, and rehydration requires replacing all of them. Sodium is especially important because it holds fluid in the body and helps pull it back into cells. The most practical approach is to rehydrate steadily after activity rather than all at once, pairing fluids with electrolytes after longer or sweat-heavy sessions.
The framework also highlights a fifth fundamental: rest. Sleep is when growth hormones are released, muscle tissue rebuilds and the body adapts to training. Rest is part of training itself, allowing the body to recover, reducing injury risk and supporting higher performance over time.
These recovery strategies are widely used by professional athletes but scale to anyone training hard. Portions adjust with body size and workload, but the logic does not change: replenish, repair, reinforce, rehydrate and rest.
Through the “Fuel Like Ronaldo” campaign, inspired by global sports icon Cristiano Ronaldo, Herbalife continues to translate sports nutrition science into practical guidance that helps individuals prepare, perform, recover and repeat.
To learn more about the campaign and fueling strategies, visit www.FuelLikeRonaldo.com.
Herbalife is not affiliated with, endorsed by, or an official sponsor or partner of FIFA or the 2026 FIFA World Cup™. All trademarks are the property of their respective owners.
About Herbalife Ltd.
Herbalife is a premier health and wellness company, community and platform that has been changing people’s lives with great nutrition products and a business opportunity for its independent distributors since 1980. The Company offers science-backed products to consumers in more than 90 markets through entrepreneurial distributors who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle to live their best life.
For more information, visit https://ir.herbalife.com.
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