If you want to achieve training progress, regeneration after sports is at least as important as the training itself. We show you how you can consciously accelerate and optimize your regeneration.
Why is regeneration so important?
If you do sports and consciously work towards progress, you bring your body into an imbalance and create small damages in muscles and tissues. In order to restore the balance, repair the damage and, moreover, improve performance, the body needs to regenerate. That's why a well-thought-out post-workout recovery program has a big impact on your training progress. Here are the 7 best methods for efficient recovery.
1. Drink enough water after training
Sounds obvious, but is often forgotten. You consume, depending on the intensity, 500 -700 ml per hour of training. Therefore, drink enough after exercise to compensate for the loss wieer. Water not only transports nutrients and oxygen to your cells, but is also essential for muscle performance.
2. The muscles grow while you sleep
The best way to recover from physical exertion is to get enough sleep. During sleep, micro-damages in muscles are repaired, muscles are built up and the whole body can recover. Depending on the intensity of your training session, you should try to get 7-8 hours of sleep to make the regeneration as efficient as possible.
3. Active regeneration
Active regeneration is all about doing light exercise or very low intensity sports to aid recovery. Flowing, gentle movements improve blood circulation, which promotes the transport of nutrients and waste products through the body. The only important thing is not to overdo it. Otherwise this measure will have a counterproductive effect.
4. Ice baths
In order to recover faster, reduce muscle soreness and prevent injuries, some athletes swear by ice baths or contrast bath therapy (alternating hot and cold showers).
The alternating temperatures are believed to repeatedly constrict and dilate blood vessels, which flushes waste products from tissues and prevents muscle soreness.
5. Sauna sessions for body and mind
If you have access to a sauna, you can make the most of this time-honored method after a workout. The heat increases blood flow to your muscles, loosening and relaxing them, which leads to faster muscle recovery. Extra benefit: sauna relaxes not only the body but also the mind, which further enhances the recovery effect.
6. Watch your nutrition
Nutrition is essential for recovery. Make sure to eat carbohydrates and proteins in the first 40 minutes after training. Depending on the intensity of the sports session, this should be about 0.5 to 0.7 grams of carbohydrates per kilogram of body weight and 0.14 to 0.23 grams of protein per kilogram of body weight. In addition to repairing the muscles, the body also immediately uses the received energy and macronutrients for muscle growth.
7. Treat yourself to a sports massage
After sports, sports massage brings accelerated regeneration of the body and is therefore an ideal complement to individual training. Take a look at this offer, for example.