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The right explore in store recovery The expert advice to ensure your body recovers from the effects of exercise. E xercise is great for all of us, no matter what our age. It benefits our heart, our joints, our mind, not to mention our waistline. But with exercise comes the need to think about how your body recovers afterwards, and this is especially the case if you are doing particularly strenuous activity or endurance sports. Not only does a good recovery programme ensure you reduce the risk of injury, it is actually during this time that your body adapts to the exercise you have done, and you get stronger and fitter, and your muscles recover and build strength. In fact, muscle pain and stiffness is quite common after exercise, and doesn’t relate to how fit you are. It is actually quite normal as long as it eases within a day or two. So, what are the essentials to keep in mind? As a general rule, be sure to warm down and stretch properly after exercise. Eat right Protein should be a key component of any recovery plan and this is because it is needed to repair and build muscles. Therefore, it’s a good idea to up your intake of protein-rich foods, such as meat, fish, eggs and dairy, but vegetarians and vegans can still get protein from pulses and cereals, chickpeas and lentils. But remember that you also need to replace lost carbohydrate, as without this, it can affect your energy levels; in light of this, it’s advisable to eat a carbohydrate- and protein-rich meal within an hour of finishing your session. You may also want to supplement after your workout by choosing a protein powder; you can find plenty of whey proteins, which are a rich source, or increasing numbers are opting for plant-based protein, which can come from nuts, seeds, pulses, mycoprotein and soya, among others. Be sure to rehydrate after exercise too, as you will have lost liquid through sweat during exercise. Water is a great choice, or choose an electrolyte-rich drink, or coconut water, which is excellent for rehydration. what else Arnica is a fantastic remedy to keep on hand for any muscle stiffness; you can find arnica in a gel or oil form, which is excellent for massaging into tired limbs, or you can find arnica in pillule form, which can be taken internally. It’s also a good idea to keep magnesium spray on hand as this is essential for muscle recovery; sprayed on the skin, which is known as transdermal magnesium therapy, it is widely accepted that is absorbs better and quicker. You can also increase your intake of magnesium-rich foods, such as dark green vegetables, nuts and seeds. FOR MORE TIPS TO LIVE a NATURAL LIFESTYLE LOG ON TO www.mynaturallifestyle.com explore.indd 17 Champion cherry There is research to confirm that cherries – specifically Montorency cherries – have a positive effect following exercise, such as reducing inflammation. It has been found that these cherries – which you can find in your health food store in concentrate form or in capsules – can reduce the duration of something called DOMS, which stands for delayed onset muscle soreness, and relates to the stiffness we can all feel after a lot of exercise. Cherry juice is best taken straight after you finish any exercise. www.mynaturallifestyle.com 17 17/05/2016 16:24