Editing Exercise (section)

== Nutrition and recovery ==
Proper nutrition is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of [[Macronutrient (nutrition)|macronutrients]] while providing ample [[micronutrient]]s, to aid the body with the recovery process following strenuous exercise.<ref>{{cite journal | vauthors = Kimber NE, Heigenhauser GJ, Spriet LL, Dyck DJ | title = Skeletal muscle fat and carbohydrate metabolism during recovery from glycogen-depleting exercise in humans | journal = The Journal of Physiology | volume = 548 | issue = Pt 3 | pages = 919–927 | date = May 2003 | pmid = 12651914 | pmc = 2342904 | doi = 10.1113/jphysiol.2002.031179 }}</ref>

Active recovery is recommended after participating in physical exercise because it removes [[lactic acid|lactate]] from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature, which can also benefit the immune system, as an individual may be vulnerable to minor illnesses if the body temperature drops too abruptly after physical exercise.<ref name="pmid16195010">{{cite journal | vauthors = Reilly T, Ekblom B | title = The use of recovery methods post-exercise | journal = Journal of Sports Sciences | volume = 23 | issue = 6 | pages = 619–627 | date = June 2005 | pmid = 16195010 | doi = 10.1080/02640410400021302 | s2cid = 27918213 }}</ref> Exercise physiologists recommend the "4-Rs framework":<ref name="Bonilla 2021">{{cite journal |author-last1=Bonilla |author-first1=Diego A. |author-last2=Pérez-Idárraga |author-first2=Alexandra |author-last3=Odriozola-Martínez |author-first3=Adrián |author-last4=Kreider |author-first4=Richard B. |date=2021 |title=The 4R's framework of nutritional strategies for post-exercise Recovery: A review with emphasis on new generation of carbohydrates |journal=[[International Journal of Environmental Research and Public Health]] |volume=18 |issue=1 |page=103 |pmc=7796021 |pmid=33375691 |doi=10.3390/ijerph18010103 |doi-access=free}}</ref>
;Rehydration
:Replacing any fluid and electrolyte deficits
;Refuel
:Consuming carbohydrates to replenish muscle and liver glycogen
;Repair
:Consuming high-quality protein sources with additional supplementation of creatine monohydrate
;Rest
:Getting long and high-quality sleep after exercise, additionally improved by consuming casein proteins, antioxidant-rich fruits, and high-glycemic-index meals

Exercise has an effect on appetite, but whether it increases or decreases appetite varies from individual to individual, and is affected by the intensity and duration of the exercise.<ref>{{cite journal | vauthors = Blundell JE, Gibbons C, Caudwell P, Finlayson G, Hopkins M | title = Appetite control and energy balance: impact of exercise | journal = Obesity Reviews | volume = 16 | issue = Suppl 1 | pages = 67–76 | date = February 2015 | pmid = 25614205 | doi = 10.1111/obr.12257 | s2cid = 39429480 | url = http://shura.shu.ac.uk/9732/3/Hopkins_Appetite_Control_and_Energy_Balance_Impact_of_Exercise.pdf }}</ref>