Recovery from Exercise  
 

Nutrition and supplementation 

Strenuous exercise does increase ones nutritional requirements.  

If possible have a healthcare professional design an Individualized nutritional program to suit your particular needs. Caloric intake should be calculated  along with a specific nutritional supplementation program. 

Your body is built from the raw materials you ingest. Your body can only recover and rebuilt to the degree of nutrient quantity and quality available. We recommend eating as much organic whole foods as possible, and take whole food supplements.  

Recovery tips 

• Drink as much purified water as possible while exercising and immediately following your workout. We recommend drinking alkaline water with added stabilized oxygen. This not only will help you to recover quicker but will give added energy while working out. Muscle fatigue is due primarily from lack of oxygen and lactic acid build up. Alkaline water will help neutralize the lactic acid and speed recovery.
• To replenish muscle glycogen stores after exercise eat a complex carbohydrate meal. This is the time to eat your starchy carbohydrates such as brown rice, whole grain pasta and breads.

    Ideally eat within one hour of exercise.

• Strenuous exercise produces free radical in your body. These are the unstable molecules that cause cellular damage and pre-mature aging. It is essential to supplement your diet with a good anti-oxidant to neutralize the free radicals.

 
 
 

Massage and Acupuncture 

Massage is very helpful in flushing lactic acid from the body. It also increases circulation, removes tension and promotes relaxation. Find a practitioner trained in sports massage if possible. Acupuncture can be very helpful in relieving muscle spasms.  
 

Stretching 

Following exercise with stretching helps relieve tension and promotes flexibility of your muscles and connective tissues. Increased range of motion prepares you for your next exercise session. 

Sauna, steam and whirl pools 

All can promote increased circulation and muscle relaxation. Increased circulation helps to remove waste products and speeds up transportation of nutrients to the cells for repair. 

Meditation/visualization 

The mind has a very powerful effect on the body. In fact they are one in the same. What you think, feel and visualize, signals the body to respond in kind. Take time after exercise to first enjoy how good your body feels. Visualize your body relaxing and functioning perfectly.