• Nutrition
  • Hydration
  • Sleep


Here are some ideas for good things to eat straight after training:

  • Full fat yoghurt and fruit
  • Jam on toast
  • Mashed potato
  • Full fat milk
  • Chocolate milk! Personal favourite!

After training try to eat a good meal to replenish energy levels. Ideally this is 15 – 60 mins after

If you don’t recover properly you’re more likely to get:

  • Prolonged muscle soreness
  • Poor subsequent performance
  • Symptoms of overtraining

A carb/protein mix is the most effective post workout recovery meal to have. It’s worth noting that if you get injured you need to eat more to recover effectively, not less.

Why is water so important?

  • Regulates body temperature
  • Helps prevent constipation
  • Lubricates joints
  • Lessens the burden on liver and kidneys by flushing through waste products
  • Helps dissolve minerals and nutrients to make them accessible
  • Drink it to avoid dry/cracked skin

Plus if you are dehydrated your blood is going to be thicker so it’s going to take longer to get rid of waste products (e.g. lactic acid) and slower at getting important nutrients/oxygen to cells to aid recovery.


Ensure you get a good amount of sleep (6 – 8 hrs per night). It’s crucial for repair and recovery and if you have regular bouts of physical activity you need more sleep.

Sleep patterns are very important so it’s good to have a routine, like reading a book just before bed and sleeping in a dark room.

Insufficient sleep is proven to impact repair and adaptations to exercise. Lack of sleep also affects reaction times, power and quickness, as well as affecting cognitive processes like concentration and memory.

Sleep tips

  • Darkness: remove all light sources
  • Temperature: 18-22◦C is optimal
  • Comfort: a bed 6 inches longer than you / 40-60 postural shifts occur each night
  • Ventilation: keep a window open (noise permitting)
  • Unload the mind: write stuff down that you are thinking about at bed time