LE Tour has been and gone and on its journey, inspired lots of us to get out on our bikes again.

Summer is naturally the time when we feel more inclined to be active and the lighter evenings are great for sport.

However, this new found enthusiasm for fitness can be rudely interrupted by strains, sprains and painful aching limbs – otherwise known as Delayed Onset Muscle Soreness (DOMS). This phenomena kicks in 24-72 hours after training and leaves sufferers with sore muscles, stiffness and limited movement – and unlikely to want to get back out for another workout!

So, what can be done to alleviate DOMS and support muscle recovery and stamina?

Gentle warm-up and cool-down exercises are crucial for preparing muscles and aiding recovery. If you are planning to train in an unfamiliar way – lots of uphill running for example when you usually only train on the flat – you need to ease your muscles in gently.

Hydration is the next step. Don’t wait until you are thirsty to have a drink as by then it is too late and your body is already dehydrated. This rule applies for everyday activities as well as workouts as your body requires a steady supply of fluids in order to transport nutrients into cells and dispose of waste products.

If you are training for less than 20 minutes you probably won’t need to drink during the activity unless it is a particularly hot day. Anything longer than this and it is advisable to sip water regularly. Dehydration causes cramps, headaches and fatigue, all of which quickly take the pleasure out of exercise.

For long distance events sports drinks and gels formulated with gradually releasing sugars can be helpful but do remember never to try a new drink or gel during a competitive event as it may not suit you and could cause an upset stomach!

In order to exercise on an empty stomach plan your last meal approximately 90 to 120 mins beforehand and include some complex carbohydrates (brown rice, wholemeal pasta) protein (chicken, oily fish, nuts) and brightly coloured fruit and vegetables.

A simple fruit smoothie with whey protein powder or ground flaxseeds in can be drunk up to an hour before training and these sorts of snacks make excellent recovery drinks too. The combination of fruit sugars, antioxidant nutrients such as vitamin C and good quality protein from the fruits, whey and seeds provide the nutrients necessary for replenishing energy stores and supporting muscle recovery.

Essential fats are often overlooked when it comes to sports nutrients yet the omega 3, 6 and 9 fats found in oily fish, nuts, seeds and cold pressed seed oils are designed to enhance blood flow to muscles, help nutrients get into cells, keep energy levels stable and reduce muscle inflammation and swelling.

With a bit of careful attention to your diet and hydration you can supercharge your training and minimise the dreaded after effects of aching sore muscles!

Sally is a York-based nutritional therapist who enjoys helping people make positive changes to their health and wellbeing with foods, supplements and lifestyle changes.

Find out more at nutritioninyork.co.uk, where you can get her free information-packed report Your 3 Easy Steps To All Day Energy, and start feeling better today.