Prevent Muscle Soreness
Two major nutritional factors that contribute to muscle soreness are lack of hydration and electrolyte imbalance. Our body fluids are like seawater in that they are primarily water and salt. We generally lose up to two litres of water each day in per- spiration and moisture loss from basic body functions. It is important to consume fl uid throughout the day and not wait until you feel thirsty—a sign that it is too late!
The amount of water needed varies between people. One way to calculate your approximate required fl uid intake for the day is to fi rst know your body weight in kilograms, and then match one ounce of water per kilogram of body weight. For example, if I weigh 64 kilograms, I need on average 64 ounces of water in a regular day. That would be eight 8oz glasses of water. Along with consuming water throughout the day, a pinch of good quality Celtic sea salt can be added to a full litre of water to stabilize electrolyte levels. This can be especially important in hot weather and during increased physical activity. It is at these times when you need to drink more water— and the salt will help your body to retain it.
Recipe for my personal sport drink:
• 400-450 ml filtered water
• 50-100 ml Happy Planet Extreme Green drink
• a pinch of Celtic sea salt
• lemon juice from 1/4 of a lemon
Energy, antioxidants, electrolytes and fl uid all in one!
Breakfast ideas that combine protein and carbohydrate:
Blueberry soy shake
Blend:
1 cup frozen blueberries
1 cup soy beverage
1 banana
1 tsp. fl axseed oil (optional)
Egg (or tofu) scramble with toast
Saute your favourite veggies (red pepper, zucchini, onions, mushrooms etc.). Set aside. Scramble eggs or tofu.Add spices or fresh herbs as desired. Combine all in the pan and top with grated cheese. Eat with sprouted grain toast.
Yogurt and fresh fruit
Topped with nuts or seeds. Add ground fl axseeds for fi bre and essential fatty acids.
Whole grain toast with:
Almond butter and banana
Sliced turkey, chicken or cheese and tomato
Tuna salad, in the toaster oven with cheese and a pickle
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