you stay healthy. A poor recovery strategy can lead to fatigue, chronic tiredness, muscle soreness, poor sleep and increased susceptibility to infections and injury.   Recovery in the body involves a complex process of adaptation to the physical stress

of immune suppression. The harder or longer you train, the more stress hormones you produce. And if you exercise without sufficient fluid or fuel – in the form of stored carbohydrate (glycogen) or dietary carbohydrate – you'll produce even more stress

UAN:287 Article type:++add book link at top++ -- This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. You’ll be happy to know that staying fit is good for both you and your baby. Obstetricians

adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving

in these foods, they contain other amino acids that actually inhibit it from entering the brain." Instead, eat carbohydrates. A bowl of porridge with honey should hit all your sleep buttons.Pop some pills Not sleeping pills, but vitamin B5 – an antidote

decreases, so your heart has to pump less blood faster to keep you cool, making you heat up more and making your heart beat even faster."The hours of training you put in make your body better at transporting oxygen to your muslces, so you stay below your

carbohydrate intake? – to find out what works best for you.Many people start running to help control their weight, and soon find that as they get lighter, they are able to run faster or further. The trouble with keeping on trying to lose weight

." So enjoy some roast potatoes for once. Milk also works because it contains fat, as well as protects the stomach. Dr Sarah Schenker, nutritionist with the British Nutrition Foundation, recommends slow-release carbohydrates (such as oats, brown rice

shortfall in nutrients, especially carbohydrates. Ironically, feeling dizzy can even be a sign that you’re over-hydrated. "This isn't nearly as common as dehydration," says Dr Lewis Maharam, medical director of the New York City Marathon, "but it can strike

to isolate other sources of stress in your life that might be contributing to your condition.Eat well Your body needs the right fuel to make the most of the hard work you do. A diet composed of at least 55% carbohydrate, plus protein and plenty of fresh fruit