Regeneration after exercise is extremely important. Is progress is missing? No matter what your goals are, your body needs breaks to get better. We give you 9 tips for quick recovery after exercise.
Higher, faster, harder. Motivation is high at the beginning of the training. But a lack of regeneration after exercise quickly takes revenge. Those who exaggerate often suffer from sore muscles, overtraining and a high risk of injury. Even at a low level, training plateaus are quickly reached on which you can neither go back nor forward.
Sport is intentional stress. If you want to make progress in your training, you cannot avoid challenging your body by bringing it into an imbalance.
This imbalance is caused, for example, by the fact that energy is used up in your body and you lose minerals and water through sweating.
Regeneration leads to this imbalance being balanced again.
Regeneration doesn’t just take place after exercise, it is multidimensional. Diet and lifestyle are just as important as a good exercise plan.
Recovery after exercise - nutrition
Post workout snack
The body utilizes nutrients particularly well in the first 45 minutes after exercise. Use this window to eat or drink something high in protein. This supports your body in initiating regeneration quickly. Liquid food, such as whey protein or vegan protein, which does not have to be digested first, is best.
Protein, protein, protein
Protein is the basic building block of muscles. It helps build muscles and maintains them during times of calorie deficit. It makes you full longer than carbohydrates.
Vegetable protein sources also support you with a high volume and are high in fiber.
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Whole grain & cocoa instead of pasta & chocolate
White flour, sugar and trans fats are of no use to your body. Alcohol hampers regeneration and should be an exception. Whole grain, raw cocoa, in short: processed foods as little as possible contain their natural healthy ingredients that support regeneration from sport. A supply of all nutrients is essential. Clean eating recipes in particular provide plenty of nutrients and are perfect for regenerating quickly.
Recovery after exercise - Training
Warm-up & cool-down
Do you get up in the morning and start running at full speed? No? Neither do your muscles after a sedentary day. Be considerate and prepare them for the following load with a warm-up.
A relaxed cool-down helps to calm the circulation and the nervous system, relax the muscles and initiate regeneration after exercise.
Tip: Choose exercises for warm-up and cool-down that specifically prepare you for the following training unit. For example, if you want to practice pistol squats, warm up with those.
Change movement sequences: Regular body weight exercises
New moves are important to get ahead. But feel yourself slowly. Technology over weight. Work with your own weight until the movement is perfect. Exception: exercises where your own weight is too heavy. Discuss with a trainer how you can best scale these exercises. Do not practice the exercise again until you have recovered. As soon as the movement fits perfectly, start increasing the intensity.
Plan for recovery after exercise
Don’t leave recovery to chance. Plan the intensity of your training as well as the recovery after exercise. If the planning feels wrong, you can adjust it in the next week. 2 – 3 training-free days belong in every week.
Rule of thumb: the higher the training intensity, the longer the recovery time.
Recovery is all about lifestyle
Train, eat & sleep
The principle is simple. The keys to rapid regeneration are regular, sensible exercise, good nutrition, and adequate sleep. During sleep, the body has absolute rest and can regenerate undisturbed from exercise.
Recovery in everyday life
Anyone who is constantly under electricity has no energy left to regenerate. Plan the workouts to suit your life. Doing heavy physical work after strength training is just as counterproductive as rushing from A to B with constant stress.
Make space for mental relaxation
Just 20 minutes of breathing exercises, meditation, light stretching or a walk in the evening can calm the mind. Body and mind are one. A calm mind supports the regeneration of the body.
Progress needs recovery
The body needs to recover in order to build muscle or lose fat and to remain efficient. This regeneration takes place mainly after exercise and on days when there is no training.
During this time the body recovers and rebuilds the structures that were stressed by intensive training stimuli. He remembers the previous load exactly and regenerates in order to restore the relaxed state that existed before the training.
If the training stimulus was new or higher than usual, the body tries to improve beyond pure regeneration so that the muscles can cope with the same load more easily the next time. This effect is called supercompensation.
How long do you have to recover after training?
How much break is necessary in order to regenerate optimally or to benefit from the effect of super-compensation cannot be said in general terms. Age, health, weight, fitness level and daily form are only a few of many factors that are decisive for the recovery time.
As a rule, you can tell very well yourself whether the training can go into the next round. Good indicators are:
- No more signs of sore muscles or heavy limbs.
- No tired muscles with everyday movements.
- Running to the bus, carrying heavy loads or the like leaves you cold.
- Overall, you feel rested and productive.
With light to moderate exertion, a 12-24 hour break can be enough to fully regenerate. Intensive training of individual muscle groups sometimes requires a break of 3 or more days. Regeneration is always individual.
Conclusion: Recovery after exercise
- Regeneration takes place on non-training days.
- Regeneration is multidimensional: training, nutrition and lifestyle are decisive success factors.
- Regeneration is the prerequisite for sporting success.