For something that’s present pretty much everywhere inside the body, fascia has received remarkably little attention from researchers—until recent years.

Considering that, as Runner’s World magazine put it, “Fascia is a major player in every movement you make and every injury you’ve ever had,” it’s about time.

What is Fascia?

A network of connective tissue that literally holds the body together, fascia weaves around organs, muscles, nerves, blood vessels, bones, and organs—encasing, connecting, and protecting you and all of your parts. It’s made of collagen and is both fibrous and mucous. Picture a spider web, cling wrap, fabric, or film that continuously adjusts as you move.

Why is Fascia So Important?

Consider this: “Injuries to the fascial system cause a significant loss of performance in recreational exercise as well as high-performance sports, and could have a potential role in the development and perpetuation of musculoskeletal disorders, including lower back pain.”

That’s from a consensus paper on fascial tissue research, developed by experts following a sports medicine conference and published in the August issue of the British Journal of Sports Medicine.

The paper calls for continued research into fascia, and it’s easy to see why. Damage or tightness in the fascial network can lead to stiffness, poor posture, headaches, and muscle, neck, and back pain. If you sit too long, stand too long, or don’t stretch enough, your fascia may tighten up. Intensive physical training can cause fascial tightness, too, as can chronic inflammation and physical trauma like surgery or injury.

How to Keep Fascia Healthy

Healthy fascia is pliable; it stretches and returns easily to its initial shape. You can keep it flexible—or restore its flexibility—by being mindful and following a few guidelines.

• Gentle Stretching

  Take time every day to really stretch. Try rolling around in bed in the morning and working all your muscles. You can also stretch your fascia by holding gentle stretches for three to five minutes.

• Stay Hydrated

  Keep your fascial tissue lubricated and working smoothly by drinking plenty of water.

• Use a Foam Roller or Ball

  Use a soft foam roller or a small ball to gently and slowly work your fascia. In places where you find tension, hold pressure for three to five minutes. To ease discomfort in the plantar fascia (the bottom of the foot), gently roll your foot over a tennis ball.

• Soak with Epsom Salts

  Loosen up tight fascia in a warm Epsom salt bath. Soak for 15 or 20 minutes, followed by 10 minutes of light activity.

• Fascial & Myofascial Therapy

  Consult a specialist. A variety of practitioners offer fascial or myofascial therapy, using techniques that range from massage to Rolfing to stretching and exercise.

Changing Your Way of Thinking, Your Body is NOT a Machine! 

Tom Myers, coauthor of Fascial Release for Structural Balance ($34.95, Lotus Publishing, 2017), notes that bodies are often described in mechanical terms, their parts chugging along like individual components in a well-oiled machine. “The error comes when we start thinking that humans are actually built that way,” he says.

A better metaphor for the body than a machine, he says, is a plant. “We are grown from a tiny seed—a single cell, or fertilized ovum, about the size of a pin prick—not glued together in parts.” Rather, he says, the parts grew together within the glue, or fascial web.

Once you understand and really feel the body as a whole organism, Myers says, you can move with more integrity—like a plant, not a machine.

I was in the hospital when I heard the word apple. Without hesitating I reached in my pocket to see if I had my phone. By the way, they were talking about the fruit, not the product. This got me thinking, has technology and our products now become more important than our health? 

The Health Risks of Technological Advancement

Technology surrounds us and has become a large part of how we live on a daily basis. I’m not saying that technology and its progression and evolution is all bad, but certain aspects may pose a health risk.  I mean I am writing this article on my laptop right now to try and reach out and help others. Technology has served many positive aspects and revolutionized how we take care of patients today.

There used to be the common phrase “an apple a day keeps the doctor away”. This may still remain true but in a different light. People have become so preoccupied with their gadgets that they are not taking the time to take care of themselves, let alone visit a doctor.

If I was to write the word apple on a piece of paper then ask someone about the word, I bet many people would think I was talking about the company. You wouldn’t think I was talking about the fruit the boasts antioxidants and fiber and may reduce the risk of developing high blood pressure, stroke, cholesterol, and diabetes. Oh, diabetes you say?

If I was to do the same thing with the letters DM, a person would be quicker to think I was talking about Direct Messaging someone on Instagram than Diabetes Mellitus. This disease, caused by an elevated level of glucose in your body that can lead to kidney disease, nerve damage, high blood pressure, eye problems, strokes, sexual health issues, and even HD.

That’s HD, as in Heart Disease, not the High Definition screen which with many people spend hours a day watching. Ironically, sitting for hours in front of an HD can eventually lead to the other type of HD. There is actually an increase in risk with sedentary behavior such as sitting for prolonged hours in front of your HD television and Heart disease.

Although the screen is now high definition, your eyesight is now not. Increased screen time can lead to a multitude of visual defects including, myopia (near sidedness), retinal damage, eye strain, and blurred vision -- the opposite of high definition, not to mention the headaches, neck, shoulder, and back strain associated with sitting and staring in the same position for hours at a time.

While technology in many ways has given us greater access to information and improved communication among others, our obsession with it can have detrimental effects on our health. Many of us use a Personal Computer (PC) every day, but when is the last time that we saw a PC (Primary Care) doctor?

Technology, the Sedentary Lifestyle & the Health Risks Involved

The World Health Organization posted an article over a decade ago warning people that a sedentary lifestyle can be one of the top ten leading causes of death and disability in the world. Physical inactivity as a whole not only increases mortality, but can severely increase the risk of heart disease (HD), Diabetes Mellitus (DM), obesity, high blood pressure, and high cholesterol.

Physical inactivity can lead to poor diet and nutrition as well. It is a slippery slope with a downward spiral that studies have now shown can even increase your risk of cancer. The America Cancer Society indicates that about 1/5 of all cancer deaths in the United States each year are linked to excess body weight, poor diet, excessive alcohol intake, and decreased physical activity. Although there are genetic factors as well as cellular factors that continue to be discovered play a role, there is no denying that a healthy diet and physical activity contribute to cancer prevention.

Instead of being outdoors, while indoors locked to our computer screens, we risk Vitamin D deficiency (recently shown to be linked to an increase in cancer) as well as, again, an inactive and sedentary lifestyle. While sitting indoors many of us will eat processed food or snack on food high levels of nitrates or sodium, that have been linked to several deleterious health effects, including cancer. At the same time, we will binge eat, while multitasking on our devices, and lose sight of portion control. As I said, it’s a slippery slope.

So, the next time you find yourself spending too much time in front of a screen, think about your health and what you may be doing to your body. After all, we each only get one.

Follow my journey from the beginning @DoctorJosh_MD.

Everyone knows we need protein for energy and growth, but we also need it to obtain amino acids. Our bodies use amino acids to break down food, reduce fatigue, and repair tissue and muscles, among many other functions.

Aminos Equal Energy

Several recent studies have demonstrated the value of supplemental amino acids for athletes.

L-carnitine

L-carnitine is a naturally occurring amino acid. Nearly all of the L-carnitine in the body is found in muscle tissue, and its main role is to transport fatty acids into the mitochondria of cells so that it can be burned for energy.

L-carnitine has been linked to beneficial effects on sports performance, especially with long-term use. A recent review of studies found that L-carnitine may aid in recovery after high-intensity exercise. Researchers also determined that L-carnitine eased muscle soreness and increased blood flow. It also helped reduce body weight and physical and mental fatigue in older adults.

Previous research indicates that L-carnitine may boost maximum oxygen consumption and power output.

Beta-alanine

Beta-alanine is an amino acid that is indirectly involved in supporting muscle endurance during periods of high-intensity exertion. It’s produced naturally in the body and can also be found in fish, meat, soybeans, and poultry, as well as in dietary supplements.

A recent study found that beta-alanine supplementation boosted exercise capacity and eliminated executive function declines typically induced by endurance exercise in healthy adults. An earlier review of randomized trials found that beta-alanine may increase power output and working capacity while decreasing feelings of exhaustion and fatigue. Based on the results of that review, researchers determined that supplementation with beta-alanine may increase athletic performance.

Amino Acids Are Life’s Building Blocks

Scientists have classified amino acids into three groups—essential, nonessential, and conditionally essential (sometimes called semiessential)—and we need them all. Essential amino acids cannot be made by the body, so we must get them through diet. When we consume protein, our bodies break it down into amino acids and then use those amino acids to build the specific proteins we need.

The nine essential amino acids are histidine, iso-leucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. All nine can be found in soy products, meat, fish, seafood, milk, and eggs. Plant foods, such as vegetables and legumes, also contain some of the nine but not all of them. Essential amino acids are widely available as dietary supplements.

Branched-Chain Amino Acids Are Powerful Essentials

Branched-chain amino acids (BCAAs) are one group of essential amino acids that may help boost sports performance. BCAAs are commonly used to fight fatigue and aid muscle recovery after exercise. Valine is involved in energy production and helps grow and regenerate muscle tissue; leucine aids the body in synthesizing protein and helps repair muscles; isoleucine is concentrated in muscle tissue and helps regulate energy consumption.

A recent study found that young men who received BCAA supplements either before or after exercise experienced significantly improved delayed onset muscle soreness and exercise-induced muscle damage. The study also confirmed that supplementing with BCAA before exercise is more beneficial than after.

A 2017 meta-analysis of eight trials found that BCAAs were more effective at reducing soreness and muscle power loss after exercise than passive recovery or rest. Previous research found that BCAAs also reduce perceived exertion and mental fatigue, and improve anabolic response during the recovery period.

Regular exercise can help prevent chronic diseases, keep weight in check, improve sleep, and relieve stress.

Exercise Strategies for All Ages

Experts recommend at least 30 minutes of moderate activity each day for adults, and 60 minutes for children. If your family is falling short, these strategies can help get you moving again.

Fitness for Kids

The statistics make one thing clear: Children in the US aren’t exercising enough. Fewer than half of kids ages 6 to 11 are getting 60 minutes per day, with a dismal 8 percent of kids ages 12 to 15 hitting that goal. Here are some ideas for making fitness fun.

Toddlers and preschoolers love to run, climb, and play, so taking them outside—into the backyard or to a playground—will boost their activity levels. They also love to help with household chores, which is a win-win for parents! 

School-aged kids enjoy playing games, whether sports or social games like hide-and-seek or tag. They may need an adult to help facilitate their activities (teach them how to throw, swim, etc.). They also love gadgets, so consider buying an inexpensive pedometer for them. Structured exercise classes might include martial arts, dance, or yoga.

Tweens and teens have the focus and endurance to engage in more sustained or repetitive activities, like cycling or jogging. They also have more opportunities to take classes and play organized sports. Teens need to feel like they have some control over their lives, so give them several choices.

Kids this age also have the strength and patience to do more physically taxing chores like raking and vacuuming. Housework can be incentivized with allowance or other rewards.

Exercise for Busy Parents and Professionals

The middle years of life are busy. Many of us are parenting and trying to develop and sustain our careers. Adding exercise to the mix may seem impossible, but it can be done. Here are some ways to take the pain out of meeting your daily fitness goals.

Start small. Making huge life changes or setting unrealistic goals is a sure-fire way to feel like a failure. Just a few minutes a day will add up over time: Park farther from the store and hoof it, take the stairs, walk the dog—you get the idea.

Work out at work. Have a desk job? Spend just five or ten minutes moving every hour—you can find lots of ideas for short workouts online. Take a walk with a co-worker on your lunch break. Consider walking or cycling to work a few days a week. If you work near a gym, you can stop in on your way home.

Set the scene. Get up before the kids and start the day with uninterrupted workout time. Store workout gear like exercise balls and hand weights out in the open—if you have to look at them every day, you’ll be more likely to use them.

Staying Active During Your Golden Years

Being active in the retirement years and beyond is crucial to reducing the risk of falling, keeping weight under control, and enhancing your mental health.

Try biceps curls with light weights. Get your heart rate up by taking a walk, maybe around the mall.

Exercises that build balance, body awareness, coordination, flexibility, and strength are just what seniors need. For example, doing squats may make it easier to pick things up off the floor, and doing wall slides are good practice for getting out of chairs. Always check with your healthcare practitioner before starting a new exercise regimen.

Support Structure

Katy Bowman, author of Dynamic Aging ($16.95, Propriometrics Press, 2017), knows that both physical fitness and a sense of community are important to maintain as we age.

She encourages people to find ways to combine the two, such as finding a walking buddy or starting a walking or birdwatching group.

Bowman writes, “Have you been choosing to drive through or use the ATM at the bank for convenience? Parking and walking in not only increases your movement, it also

offers the opportunity to interact with others as you are waiting in line... and benefit from the smiles and interaction with those assisting you.”

Yoga has been a fitness trend for years, and it’s easy to see why.

It can build core strength and flexibility, while also helping you find balance on a spiritual and physical level.

Getting started with the practice, as with most new things, is the hardest part.

Getting Started with Yoga

The benefits of yoga are universal, and finding the right environment will make you feel that you belong.

Yoga classes can be found in many places, whether it is in an actual yoga studio or at a health club, community center, or spa.

Most of these places will offer introductory, chair, or gentle yoga classes, which are the best ways to get started.

What to Expect in Yoga Class

Even if you consider yourself to be fit, introductory level classes are recommended for learning the basics.

Most yoga practiced in the United States emphasizes asana (physical poses) and their therapeutic value.

The combination of an asana with pranayama (breathing techniques) allows yoga to become a moving meditation with holistic benefits.

Asanas include standing, lying, and seated poses, as well as inversions (upside-down poses), balancing, and twisting.

Types of Yoga Practice

Once you have the hang of what yoga is like, you can find a style that best suits you.

There are many styles of yoga, and the one you practice depends on what you want to get out of the experience.

The most popular options include hatha, hot yoga, and vinyasa.

• Hatha Yoga

  Hatha puts emphasis on breath by having you use your breathing to push deeper into your poses.

• Hot Yoga

  Hot yoga is the sweatiest way to practice, with the temperature of the room ranging from 85 to 105 degrees. The heat makes it easier for your muscles to warm up and stretch.

• Vinyasa Yoga

  Vinyasa is popular because of the sequential, almost dancelike flow between different poses.

  It works well with music, which can take some of the stress out of finding your balance.

Basic Yoga Tips

• Dress Wisely

  Most types of fitness clothing work well for yoga. Ideal clothes have:

  • fewer seams
  • no pockets
  • minimal bulk

• Know Your Limits

  While anyone can do yoga, it’s important to know your limits by listening to your body.

  If you’re in pain or struggling with breath during a pose, ask the instructor for another option.

Every hour on the hour I’m reminded to stand. If I haven’t exercised by midafternoon, I’m again reminded to get off my butt.

Who’s always in my ear? Well, I can’t afford a personal trainer, but I did splurge $429 for an Apple Watch. Leery of overusing technology, I won’t deny that a digital watch is a duplicative item because I already own a smartphone. My Apple Watch, after all, operates in sync with my iPhone. Initially, I couldn’t justify why I bought the watch. I got it only because it looked cool. I felt guilty as soon as I left the Apple Store.

Pondering the Sport-Gadget Market

Within days, I’d realized that the watch has real value and would improve my health and outlook on exercise. As a 48-year-old freelance writer and the father of two young children, I’m busy. I not only don’t have time to spend an hour at a gym, but I’ve also skipped exercising at home for a few years now. I’m lucky to have a beautiful nature trail alongside my house, but some days I just look at it from my window in between paragraphs of a story.

The Apple Watch monitors how often I stand, how much I move, and how frequently I exercise. Three overlaying broken rings move to form a closed circle to measure my progress, and the watch sends notifications when I’m not close to closing the rings. I now have a new source of guilt: not meeting the day’s challenge. But I’m feeling healthier and realize that most days I do indeed have time to exercise, even enough for a brisk walk.

The Right Gear for The Right Lifestyle

If I can do it, so can you. Here are some tech gadgets that are motivating others and may prompt you to exercise too.

Pick Your Smartwatch

Smartwatches are popular for their functionality and fashion, particularly because they’re not obtrusive while exercising. The Apple Watch works with third-party fitness apps, allowing me to also track how restfully (or restlessly) I sleep and how many miles I run. But Apple doesn’t have a corner on the market. Polar’s M600 smartwatch gets great reviews for tracking daily workouts, steps, sleep, heart rate, and calories, and at around $300 it costs less than an Apple Watch. Fitbit’s Versa and Ionic have both earned the praise of tech observers for their fitness features and long battery life.

Wearables for Everything

There are all types of wearable devices that have a narrower focus than the typically costlier smartwatches. Fitbit was among the first activity and fitness trackers, monitoring everything from aerobic exercise to yoga. But the market has since exploded with niche wearables. Consider Amigo’s fitness bracelets. With one on your wrist and another on your ankle, you can more closely track your movements. Not to be outdone, a smart sock by Sensoria uses, yes, sensors to gauge your running mechanics.

Choose Your Smartbottle

It’s not just watches and socks that are “smart.” Several companies offer cups and bottles that use technology to measure how much you drink. Obviously, hydration is key to proper exercise. Ozmo’s smartbottle is catching attention for how it vibrates as a reminder to drink. It displays how many more gulps are needed to reach your goal, which can be set on fitness apps that connect, via Bluetooth, the bottle to your smartphone.

Ever Heard of a Smart-Fork?

Eating quickly can make you eat more, and it certainly isn’t good for digestion. If you’re looking to eat well before and after exercising, take some bites with HAPIfork by Slow Control. A built-in accelerometer tracks hand motion to measure the time between bites. It will vibrate if you’re eating too quickly.

Consuming carbohydrates (via foods or beverages) during lengthy workouts or races has been shown to have advantages. It can help athletes continue at a high intensity and recover more quickly when the trial is over.

A new study found that bananas can reduce inflammation and provide other benefits at least as well as sports drinks. Twenty competitive cyclists completed 75-kilometer trials on several dates. They consumed only water for one of the trials; on other days they also had 8 ounces of a sports drink or half a banana every 30 minutes.

Blood work showed much lower markers for inflammation when the sports drinks or bananas were consumed. The bananas also suppressed an enzyme that is known to intensify inflammation.

The downside is that bananas may cause bloating.

You’ve stuck to your resolution to exercise more this year, and now you’re eyeing a 5-kilometer race later this spring. Maybe it’s a local downtown run on Memorial Day or a Fourth of July race in a nearby city.

Here’s a schedule that will prepare you to run the whole race, and maybe to be a little bit competitive about it. But the training—and the race itself—ought to be an enjoyable experience. Always run at a pace that feels comfortable.

Working Up to 5k

Let’s assume that you’ve been walking a lot and jogging a little, so you’re in reasonable condition. The first week of training will be a step forward, so plan on running three days and walking on the others.

This plan will have you ready to run steadily for at least 30 minutes after eight weeks. That should get you to the finish line. (5K is 3.1 miles, so a 10-minute-per-mile pace will have you on target. If your speed is more like 12 or 15 minutes per mile, you might need a few walking breaks to complete the race.)

I recommend that you vary your training courses. Choose a traffic-free area when possible, such as a park or a high school track. If the course you’ll be racing on is hilly, then make sure some of your training runs are too.

1. Phase One: Base Training

   Think about minutes rather than miles. You’ll run at a comfortable pace on three nonconsecutive days for these first four weeks, with walking breaks to extend the distance you cover. Walk for 30 to 45 minutes on at least three of the other days. Finish every workout with a few minutes of walking.

   1. Week 1

      1. Run 5 minutes; walk 10; run 5
      2. Run 7 minutes; walk 10; run 5
      3. Run 5 minutes; walk 5; run 5; walk 5; run 5

   2. Week 2

      1. Run 5 minutes; walk 10; run 5
      2. Run 8 minutes; walk 10; run 5
      3. Run 5 minutes; walk 5; repeat two more times

   3. Week 3

      1. Run 6 minutes; walk 4; repeat two more times
      2. Run 10 minutes; walk 5; run 5; walk 5; run 5; walk 5
      3. Run 5 minutes; walk 3; repeat two more times

   4. Week 4

      1. Run 12 minutes; walk 5; run 6
      2. Run 6 minutes; walk 3; repeat two more times
      3. Run 12 minutes; walk 5; run 6

2. Phase Two: Building Confidence

   You’ll run a bit longer in this next four-week phase, but keep up with those walks on alternate days. You’ll probably be ready to run for 30 minutes at the end of this phase. Leave at least five days before the end of this phase and your race, taking a couple of easy runs before competing.

   1. Week 5

      1. Run 15 minutes; walk 3; run 6
      2. Run 5 minutes; walk 2; repeat two more times
      3. Run 10 minutes; walk 5; run 10
      4. Alternate 5 minutes running and 3 minutes walking for up to 40 minutes.

   2. Week 6

      1. Run 16 minutes; walk 4; run 4
      2. Run 6 minutes; walk 2; repeat two more times
      3. Alternate 5 minutes running and 3 minutes walking for up to 40 minutes

   3. Week 7

      1. Run 20 minutes; walk 3; run 6
      2. Run 8 minutes; walk 2; run 6; walk 2; run 6
      3. Run 12 minutes; walk 5; run 12
      4. Alternate 6 minutes running and 2 minutes walking for up to 40 minutes

   4. Week 8

      1. Run 24 minutes; walk 3; run 6
      2. Run 8 minutes; walk 2; run 6; walk 2; run 6
      3. Alternate 6 minutes running and 2 minutes walking for up to 40 minutes

3. Phase Three: Adding Speed

   More advanced training involves “speedwork,” which means shorter, faster runs at least once a week.

   After eight weeks of training, you’ve built a strong foundation. But speedwork puts added strain on the muscles and joints, so proceed with caution. Be mindful of pain and take time off if necessary to heal. But if you’re ready for the next step, incorporate some interval training.

   I’ll refer to distances on a track, but you can do these on any flat surface. (One lap around a standard high school track is 400 meters.)

   You’ll follow much the same plan as in phase two, but substitute 400- or 800-meter “interval sessions” for the second workout of each week. You’ll also want to make your long run of the week a little longer, so add 2-4 minutes to that first workout.

   1. Week 9

      1. Run 18 minutes; walk 3; run 6 minutes
      2. Run 400 meters; rest for 1 minute. Do this six times. The pace should be faster than anything you’ve done so far, but not so fast that you have trouble completing the workout.
      3. Run 10 minutes; walk 5; run 10
      4. Alternate 6 minutes running and 2 minutes walking for up to 40 minutes (do the running portions a little faster than you did in earlier weeks).

   2. Week 10

      1. Run 20 minutes; walk 4; run 5
      2. Run 800 meters; rest for 1 or 2 minutes. Do this four times.
      3. Alternate 6 minutes running and 2 minutes walking for up to 40 minutes

   3. Week 11

      1. Run 24 minutes; walk 2; run 6
      2. Run 400 meters; rest for 1 minute. Do this eight times.
      3. Run 12 minutes; walk 5; run 12
      4. Alternate 8 minutes running and 2 minutes walking for up to 40 minutes

   4. Week 12

      1. Run 28 minutes; walk 4; run 4
      2. Run 800 meters; rest for 1 or 2 minutes. Do this five times.
      3. Alternate 8 minutes running and 2 minutes walking for up to 40 minutes

4. Stepping It Up

   Thinking about winning the race? Best of luck.

   Your natural inclination (driven by adrenaline) may be to run too fast at the beginning of the race. Tell yourself to stick to your normal training speed. If you feel great after a mile or two, feel free to pick up the pace. And have fun!

   You can find more advanced training schedules at Nike.com and RunnersWorld.com. If soreness from overtraining slows you down, be sure to read “Your Anti-inflammation Plan.”

When it comes to running long distances, properly fueling your body can make all the difference — not just in your performance but ALSO in your ability to recover quickly afterward.

Keri Claiborne Boyle, a former nationally ranked triathlete and certified coach of USA Triathlon and the Road Runners Club of America, says, “No matter how much you train, you have to get the nutrition right.”

Nutrition Tips for Distance Running

• Avoid "Carb Loading"

  “People used to believe in carb loading before an event, but it causes bloating, which slows you down,” says Boyle. Now she coaches runners to increase their daily complex carbohydrate intake five days before a long race, without overdoing it.

  Carbohydrates build up glycogen stores in your muscles that fuel you when you’re running. “You can’t just cram them in the night before,” she says.

  Eating a combination of low-fiber simple carbs and low-fat proteins the morning before the race is optimal since runners need a fuel source that’s easy to digest, but also has staying power.

  Supplements can further enhance performance.

• Beets Boost Endurance

  Various beetroot products are targeted to athletes, including both juices and powders—especially endurance athletes.

  Liz Keller, a health coach certified by the Institute for Integrative Nutrition, says, “Beet extract has a high concentration of sucrose—a simple sugar source that’s a natural endurance booster.”

  Research shows that the body converts the beetroot’s active ingredient—inorganic nitrate—into nitric oxide in the saliva. Clinical studies indicate that increased nitric oxide levels help fight muscle fatigue and may help improve times in endurance tests.

  “You have to take beet extract about 90 minutes before you need it,” says Rob Liao, MD, cardiologist and avid runner. “But don’t use mouthwash beforehand or it disrupts the oral flora needed to make it work.”

• Replenish Electrolytes

  When you exercise for long periods of time, or in hot weather, water alone won’t keep you hydrated.

  That’s because you lose electrolytes—such as sodium, magnesium, calcium, and potassium—through your sweat that are critical for moving fluid where it’s needed.

  “Marathon runners often ‘hit the wall’ around mile 16 or 17,” says Boyle. “It’s not usually because they didn’t train right—it’s almost always a nutrition problem.”

  There are many electrolyte-rich sports drinks available, but they contain sugar or sugar substitutes. Keller says, “They give you a quick burst of energy, but your blood sugar levels drop so low afterwards that you ‘crash.’”

  Instead, Keller suggests replenishing your electrolytes by dissolving a few grains of Himalayan salt in your water. “Amino acids also help induce quicker muscle recovery.”

• Nutrients For Recovery

  Long-distance running takes a toll on your body; even if you’re in top shape and eat well, recovery can be difficult.

  “People used to think muscle soreness was due to lactic acid, but research has shown that microtears in your muscles—DOMS (delayed onset muscle soreness)—is actually to blame,” explains Boyle.

  “When your cells rush in to repair your muscles, it causes a buildup of cellular debris that must be cleared from your bloodstream.”

  • Tart Cherry Juice for Antioxidants

    For those looking to lower inflammation and recover muscle strength more quickly after exercise, science shows that tart cherry juice can make a real difference.

    The juice contains antioxidants that speed up muscle recovery and remove free radicals that cause inflammation and soreness.

  • Fish Oil for Omega 3s

    Another supplement to consider is fish oil, which facilitates antioxidant and anti-inflammatory activity in the body. It’s full of omega-3 fatty acids, which can help repair oxidative damage.

  • Protein to Rebuild

    Protein also helps rebuild muscle. “A protein shake helps speed recovery, but it’s not a meal substitute,” says Keller.

    “We’re a culture that’s into the quick fix, but we’re supposed to chew our food, not drink it, to properly cue digestion. There are so many products on the market now in shiny packages, but I’m a believer that if you eat good, whole, nutrient-dense foods, and drink water with a little bit of salt, that’s really all you need.”

    Nutrients with a 4-to-1 carbohydrate-to-protein ratio, like chocolate milk, can also help offset DOMS and minimize discomfort, but only when consumed within 30 minutes of finishing a race.