1. EAT

You can exercise all you want, but if you’re not eating properly then all that physical effort will be wasted. 

Ensure that you are eating enough calories to recover and that you have a properly balanced diet.  For example, not enough protein can lead to loss of muscle mass and too few carbohydrates can lead to poor performance and fatigue. Find the balance that energises your body before workouts and helps repair it quickly afterwards.

Avoid heavily restrictive diets. They are often unsustainable and do not facilitate a healthy amount of vigorous activity.

  1. REST

Rest means rest. There is such a thing as overtraining, and more exercise is not always better for you.  Factoring in specific rest days is essential to any training program, and these should be structured around the intensity of  your training.  For the average person, 4 normal training sessions a week should be accompanied by 3 rest days. 

Resting doesn’t necessarily mean not moving at all!  After a hard session, doing nothing might just be the best thing to do, but active recovery sessions can also help – try a stroll or a light cycle to maintain good circulation, feed your muscles and keep your mind engaged.

Your body doesn’t get stronger only during exercise, it also gets stronger while you rest.


A lot of fluid is lost during exercise, and it’s very important that you replace it – especially  after an intense workout or one in extreme weather conditions.  This is particularly true for endurance training.

The average human body is made up of 50-65% water.  Water supports every metabolic function and nutrient transfer in the body, so make sure you are drinking enough to ensure a speedy recovery.  Sports drinks can also help endurance training as they replace sodium and sugars lost from the body over longer distances.


NO ALCOHOL is the simple message!

Alcohol releases toxins that the body then has to deal with as a priority. If you want to recover faster, don’t drink it!


When you exercise, your muscles tighten and shorten.  If this isn’t remedied with stretching, it can lead to aches and pains that will negatively affect performance.  Stretching before and after exercise reduces lactic acid and improves circulation to facilitate muscle recovery.


A massage from a professional sports massage therapist will relieve muscle tension, flush out toxins and help you relax.  Using a foam roller is a cheap and easy way to mimic the benefits of a professional massage – at your own pace, and in the comfort of your own home

  1. SLEEP

Sleep is vital for efficient recovery.  When you sleep, your body makes it a priority to repair itself. 

Being sleep-deprived will affect not only how well your body recovers, but how intensely you’re able to train.  Take measures to enhance sleep quality – consider room temperature, lighting and noise control to create the perfect environment for a tranquil sleep. After a strenuous workout, try adding on an extra hour to your normal sleep time.