Work it out with Ray - week 4: Recover and repair 

In the final week of his summer fitness column, personal trainer Ray Lally looks at the foods to help you reach peak fitness and shares a simple exercise that delivers big results

'Remain mindful of your progress and track the habits you would like to change without beating yourself up,' says personal trainer Ray Lally. Picture: Larry Cummins

Recovery is an essential part of repairing and building muscle. Although you might want to jump straight in the shower, taking the time to replenish your body with fuel after a circuit workout or strenuous match is an important part of recovery. Finding a way to increase your post-workout nutrition with a healthy meal or snack will help to keep you on track towards your fitness goals and defend your body from injury.

Although it is vital not to skip your post-workout snack, the foods you choose to meet your personal nutritional needs is key. At every level of fitness, reaching for natural foods should be second nature. Natural supplements such as spirulina, carragheen Irish sea moss or hemp are excellent additions to your diet, helping you to improve the overall performance in the gym or on the pitch.