Originally published August 4 2005
For safe summer exercise, follow the five Rs
by Mike Adams, the Health Ranger, NaturalNews Editor
As people exercise outdoors during the summer months, it is important to not to overdo it, and dietitian Andrea Holwegner, a sports nutritionist from Calgary, suggests following the five Rs: Resting between activities, repairing strained muscle by eating protein-rich foods, replacing energy by eating carbohydrates, rehydrating the body with fluids and rejuvenating the body with antioxidants like vitamins A, C and E.
Many people across the country take advantage of warm summer weather to increase their level of physical fitness through walking, gardening or participating in other outdoor activities.
But dietitian Andrea Holwegner says most people don't realize how draining some activities can be on their bodies or what they should do to maintain their stamina.
People are better at drinking water than they ever have been, but now people, I think, need to really focus in on the food end," Holwegner said in an interview.
The second R is repairing with protein.
"What I mean by that is your muscle tissue," Holwegner said.
The role of protein is to help repair the muscles, thereby reducing soreness and stiffness.
"If we burn off carbohydrates during a busy day of activity, then we need to get some gasoline back in our tanks," she said.
Most people are aware of carbohydrate foods such as pasta, rice, bread and potatoes, but Holwegner says people sometimes forget or maybe don't know that fruits and vegetables are also good sources of carbohydrates.
The fourth R in her recovery plan is to rehydrate with fluids, especially in warm weather.
"Antioxidants are sort of little protectors for our muscles," Holwegner said.
Antioxidants such as vitamins A, C, E and betacarotene are available in nutritional supplements --- but, Holwegner said, there are a couple of hundred phytochemicals which are natural components in plant-based foods.
Otherwise, she said, if you've been working out really hard to get in shape and don't focus on the nutrition recovery aspect, you're going to be stiff, sore and really feeling tired the next day and that may discourage you from wanting to exercise again or from staying with your fitness program.
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