Wellness Hub August 2016 Recover like an Olympian Ashleigh Austen August 22, 2016 Share Runner’s knee. A bruised elbow. That pulled hamstring. We’ve all fronted up to a workout feeling less than first place and turned to Dr Google for answers. But that harmless twinge could be your body trying to tell you something bigger. According to chiropractor Dr Steven Lockstone, the level of pain you’re experiencing is a determining factor when knowing when it’s time to seek professional advice. “If the problem is persistent after rest or seems to be getting worse and starts to effect your daily life or you’re taking medication for longer than three days to ease the pain, that’s a good indication.” Not ready to sit this one out? Here’s the equipment, the fuel and nutritional boosts that may help you stay out of the doctor’s office. Better safe than sore-y. Get into gear Investing in a rehab roller is a smart move, no matter what your budget. $$$ The Roll Recovery R8, $249, rollrecovery.com.au Favoured by Olympians and pro athletes, five minutes a day provides instant relief to sore and sorry limbs. Think of it as your own personal, portable leg masseuse. $$ Trigger Point Grid Stk Foam Roller, $75, tptherapy.com.au This portable hand foam roller is a wise investment for serious athletes with killer training schedules. No more rolling around on the ground, either. $ Powertube Massage Therapy Roller, $49.99, powertubepro.com.au Designed to ease muscle pain, this high-density roller breaks through tight trouble spots and can be easily packed for destination runs. Exercise eats Fact: to get the most out of your body, you have to put the best in. According to Accredited Sports Dietitian Josh Reed, these are the top bets to fuel up on before – and after – your workout. 1. Banana “Bananas are filled with a serve of carbohydrates to fuel your morning run, plus packed with potassium to help prevent muscle cramps.” 2. Berry and oat smoothie “Berries provide you with a rich source of antioxidants (Vitamin C) to aid recovery, while oats and milk give you a valuable hit of low-GI carbs for longer lasting fuel. Add scoop of 100% WPI protein for extra energy.” 3. Low fat Greek yoghurt with muesli and pumpkin seeds “Greek yoghurt is a top source of protein for muscle repair as well as calcium to help prevent stress fractures. Pumpkin seeds are rich in magnesium, essential for energy production.” 4. Multigrain toast with baked beans “This mix will provide you with a dose of carbohydrates for energy recovery, as well as a plant based source of protein for muscle repair.” 5. Salmon with sweet potato and asparagus “A delicious post-training dinner, it’s filled with anti-inflammatory omega-3 fats, protein for muscle recovery, low-GI carbs for glycogen restoration and Vitamin A for immune function.” What supp? When it comes to maximising performance and staying off the bench, these powerhouses can help. 1. Branch Chain Amino Acids (BCAA) BCAAs help build and repair muscle during times of intense training. 2. Creatine Helps increase physical performance during short term, high intensity exercise. Creatine also helps to boost energy, support muscle strength and power during training. 3. L-Carnitine Assists with fat metabolism, helps produce energy and provides antioxidant support.