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
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
help recovery - this might be the first step after the race," says Lumley. "Try a couple of sessions where you aim to swim further than you did in the race and build towards 1500m. The same goes for the bike, but listen to your body and recover fully
GETTY IMAGES Better sleep. That's all that could be standing between you and a new PB. Too good to be true? Not according to Mara Yamauchi, who set a new marathon PB (2:25:03) at the International Women's Marathon in Tokyo in November. "Sleep is one
Pat Cash won at Wimbledon in 1987, playing his first match just 10 days after an appendix operation.It is quite possible that you could re-commence training in under three weeks after your surgery, but you might not be very pleased if the wound breaks
. Vegetarians and vegans, women and people trying to lose weight are most at risk of protein deficiency. Male triathletes should consume 1.2g to 1.4g protein per kg body weight per day, females need around 15 per cent less than males. So a 70kg male
of fibre, 100 per cent RDA of vitamin C, and anti-inflammatory agents.MOJITOIngredients: 40ml light rum; 3tbsp lime juice; 3 mint sprigs; 2tsp sugar; 110ml soda water. Crush mint with sugar in bottom of galss; add remaining ingredients. Made mostly
as a preventative or to help recovery from a bout of cold or flu. Research has also shown that patients recovered three times faster when they took 150-300mg of elderberry extract four times a day, while nasturtium fights upper respiratory tract
before returning to gentle 5-10-minute running or cross-training sessions. Make time for plenty of rest and recovery while slowly building your training volume over 6-12 weeks - bearing in mind, of course, the problems that originally led to you
