Five budget-friendly ways to aid recovery after you exercise
WERE you one of the 92,000 brave souls running yesterday’s London and Manchester marathons?
Whether you crossed the finish line or are just getting active, recovery is key.
Here, fitness guru Rosaria Barreto-Ellis, founder of exerciseforolderadults.uk and maturemovers.uk, for budget-friendly recovery tips . . .
REHYDRATION STATION: After intense exercise, your body loses not just water, but essential salts such as sodium and potassium.
Instead of pricey sports drinks, make a DIY electrolyte drink by mixing water with a pinch of salt, a splash of orange juice and a teaspoon of honey. Coconut water is a great alternative when it’s on offer.
PROTEIN POWER: Protein helps repair muscles after running and exercise. Budget options I recommend include low-fat Greek yoghurt, eggs, chickpeas or tuna.
For convenience, try a protein shake but look for the unflavoured or supermarket-own versions, which are usually cleaner and cheaper.
MAGNESIUM BOOST: Magnesium is a great way to support muscle repair and reduce cramps post-exercise.
Affordable sources include spinach, pumpkin seeds, wholegrains and even dark chocolate.
Soaking in Epsom bath salts is also a way to absorb magnesium through the skin and there are options on offer at stores for under a fiver.
STRETCH ’N’ SAVE: A no-cost, easy way to ensure great recovery is by stretching.
Prioritise dynamic stretching pre-run (where you keep moving through the stretches) and static stretching post-run (where you hold a stretch).
Use a tennis ball or water bottle for rolling tight areas. As an alternative to compression gear, elevate your legs for five to ten minutes after exercise, to reduce swelling and improve circulation.
SLEEP ON IT: Sleep is an underrated recovery tool. Aim for seven to nine hours a night, and sneak a 20-minute nap the day after a long run.
- All prices on page correct at time of going to press. Deals and offers subject to availability
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