Effektive Regeneration für eine höhere Leistungsfähigkeit

Effective regeneration for higher performance

There is strength in calm...

We all know sore muscles, tension or even joint pain. After intensive training, the body reports all sorts of “construction sites”. But are these reactions evidence of effective training or overexertion?

The fact is: regeneration is more than “just taking a break”.

You give your all in training, push yourself to your limits and are exhausted and satisfied afterwards. It's not until the next morning that you notice the pain in your leg or abdominal muscles. It's there, the sore muscles. What now? Train through the pain or take a break? There are a number of myths surrounding this topic. Countless tips and nutritional supplements can be found and purchased. Who knows what really helps you and your body?

First of all, let's clarify what regeneration actually means. This is much more than just a break. When training, you specifically damage your muscles in order to trigger a stimulus. During this phase, your body's balance is disrupted. You use more energy than is stored. During the regeneration phase, this balance is restored and the cracks in your muscles are filled up. This will help your muscles grow after training. You read that right: after training.

Regeneration is therefore just as much a part of the training plan as the sport itself. Simply sitting on the couch and waiting is not enough. Your body needs to be able to recover after stress. At the same time, it should remain efficient. You can actively support it and counteract muscle soreness and tension. Proteins and carbohydrates are nutrients that help your body replenish its storage and prevent inflammation from occurring in the first place. Other important nutrients such as potassium, magnesium and proteins also help your body.

Fascia training through stretching can support your body during regeneration. Movement is also useful when you are resting. A walk or relaxed yoga for 15 to 30 minutes is enough. Because the balance between body and mind can also lead to rapid recovery. Make sure to avoid stress and get enough sleep.

Your breaks make an essential contribution to your training success, use this time in your comfort zone. Your body gives everything for you, muscles and cells are exhausted after training - you can give something back during regeneration! Depending on the training, this phase should last between 24 and 48 hours. But don't forget that how long your regeneration takes can vary from person to person. Listen to yourself, because your body knows what it really needs.