By Dave Patania

Question: I am a 36-year-old female who is very active. When I increase the amount of exercise, it takes a lot out of me the next day. I got checked out by two different doctors and they say I am in peak condition. I am committed to working harder this year. What can I do?

Answer: You may need to add some extra high-quality calories to your diet for recovery and repair. When people who are in peak condition raise their level of intensity, their body's requirements for nutrients increase as well. When your body is using more nutrients than you can supply it with, you get that fatigued feeling.

When you are an active person, you should place just as much importance on your recovery nutrients as you do on your workouts. This is because without enough high-quality carbohydrates, proteins, fats, vitamins, minerals, antioxidants and electrolytes before and after workouts, you lower your body's ability to properly perform and recover from physical activity. With these nutrients, you will recover more quickly and start to improve performance and results.

Many of my highly active clients are amazed at how great they feel and how much better they perform when they get into the habit of fueling up before and refueling after each exercise endeavor. Many of these people report that as time goes on, they slowly but surely keep improving their running speeds, workout intensities/duration, amount of weight they lift and energy levels. This is because directly after exercise, there is optimum blood flow to your muscles, which makes your muscles very receptive to nutrients that will help prevent the breakdown of muscle proteins associated with hard training.

This post-workout nutrition will also trigger the release of insulin and growth hormone. These two hormones are powerful factors in muscle building and protein production by the body and have the added benefit of fat burning.

Making sure you eat a high-quality diet without refined foods, simple sugars and saturated fats is also a key factor in recovery. A protein/energy bar or shake before and after workouts will go a long way in helping you toward higher levels of conditioning. Combine ample rest with these nutrients and you'll get better results and become more energetic.

Contact personal trainer Dave Patania by e-mail: davpatania@aol.com