After training is before recovery. But did you know that real progress is not made during training, but after it? If you want to take your performance to the next level, you need more than just power - you need smart recovery. Recovery is not a luxury, it's part of your strategy. In this article, we'll show you how to recover faster, avoid injuries and get stronger in the long term - on the pitch and in your head.
During training, small injuries occur in the muscles, which are then repaired during the recovery phases. During this time, the body replenishes its energy stores, which were used up during the training sessions. Without recovery, these repairs and replenishments cannot be fully completed - and this can reduce performance. Too little recovery quickly results in overtraining, a condition in which the body not only becomes tired, but also susceptible to injury [1]
Another important point: the central nervous system is also heavily stressed. It needs rest in order to recover and function optimally, especially during intensive or long training sessions. This means that not only the muscles, but also the entire system responsible for coordination, motivation and concentration needs adequate recovery. Insufficient recovery can lead to reduced performance and reduced responsiveness, which canbe particularly critical in competitive situations [1]
Nutrition also plays a huge role in recovery. After training, the body needs nutrients to recover and be ready for the next session. Proteins are particularly important here, as they help build muscle. Carbohydrates, on the other hand, replenish glycogen stores that have been depleted during training. Healthy, unsaturated fats alsohave their place, as they have an anti-inflammatory effect and support well-being. Omega-3 fatty acids from fish or flaxseed, for example, can reduce inflammation and promote recovery [2]
Hydration is another crucial factor. Without sufficient fluid intake, performance and recovery can drop dramatically. It is important to compensate for fluid loss during training - preferably with water and electrolytes. You should also drink consistently throughout the day to keep your fluid balance constant. Sometimes the importance of minerals such as potassium and magnesium, which are important for muscle function and recovery , is also underestimated [3]
The timing of food intake also plays a major role. Immediately after training, there is an 'anabolic window' when the body is particularly receptive to nutrients. Within 30 to 60 minutes of training, athletes should therefore consume protein and carbohydrates to boost recovery. A protein shake and a banana or oatmeal are simple and effective options. In addition, a balanced meal a few hours after training can help to further support recovery. It is worth paying attention to a regular and balanced diet to provide the body with the necessary nutrients for recovery [2]
There are two main types of recovery: active and passive. Active recovery is about moving lightly to promote blood flow and relieve muscle tension - for example, with light jogging or stretching. Passive recovery, on the other hand, involves complete rest. Both methods have their place, and often a combination of the two is the key to optimal recovery, so a balanced recovery strategy could include both days of complete rest and light, active recovery sessions [4]
Additionally, there are specific techniques such as compression garments, which can help to improve circulation, or cold and heat therapy. cold therapy such as ice packs or cold baths can soothe inflammation and reduce soreness after intense sessions. heat treatments promote circulation and relax muscles, which is particularly helpful after tough competitions. techniques such as foam rolling or the use of massagers can also help to relieve muscle tension and promote recovery [4]
Sleep is probably one of the most powerful weapons, if not the most powerful weapon, an athlete has at their disposal when it comes to recovery. During sleep, the body goes through different phases, all of which play an important role in recovery. In the deep sleep phase, for example, growth hormones are released, which are responsible for muscle repair and growth . [5] Little or poor sleep can therefore not only affect physical recovery, but also mood and mental performance. Good sleep hygiene is therefore essential. This includes not only a regular sleep routine, but also a relaxing evening routine that prepares the body for sleep [6]
Despite knowing the importance of regeneration, many athletes still make typical mistakes.
Drinking too little: Many underestimate how important proper hydration is for recovery. Fluid loss through sweating must be regularly replenished in order not to impair performance and recovery.
Wrong diet: Calories are not just calories . It is not just the quantity that matters, but also the quality and timing of the diet. A lack of important nutrients can have a negative impact on recovery.
No active recovery: Sometimes athletes tend to rest passively and ignore the benefits of active recovery. Light forms of exercise can significantly improve recovery.
Ignoring pain: Aches and pains should never be ignored - this can lead to serious injury. It is important to listen to the body' s signals and seek medical help in good time if necessary.
Alcohol: The consumption of alcohol can significantly impair recovery. Alcohol has a dehydrating effect, disrupts sleep and can inhibit muscle building. Reducing or avoiding alcohol can therefore have a positive effect on recovery.
Recovery is more than just rest - it is the key to improving performance and avoiding injury. Whether through active running, sufficient sleep or a balanced diet, those who plan their recovery properly ensure that they not only stay healthy but also continuously improve. The combination of a well-thought-out recovery strategy and a quality training environment provides the best conditions for sustainable success in sport. Through targeted measures and a well-thought-out approach to recovery, athletes can reach their full potential and be successful in the long term.
In our next blog post, we will take an in-depth look at regeneration in training camps. We will examine how targeted recovery strategies can be used during intensive training phases and what difference they make to performance. If you would like to experience an optimally organized training camp for yourself, take a look at our training camps here, where you will find a variety of offers that provide the right programme for every athlete.
Sources:
[1] Peake, J. M., Neubauer, O., & MIchel, S. (2023). Recovery of muscle function and performance following endurance exercise. Journal of Sports Science and Medicine, 11(11), 213-224. Retrieved from https://www.mdpi.com/2075-4663/11/11/213
[2] Phillips, S. M., & Van Loon, L. J. C. (2011). Nutritional strategies to promote muscle recovery and adaptation. International Journal of Sports Nutrition and Exercise Metabolism, 21(2), 101-109. https://doi.org/10.1123/ijsnem.21.2.101
[3] American College of Sports Medicine (2007). position stand: Exercise and fluid replacement. retrieved from https://www.acsm.org/read-research/resource-library
[4] Slater, G., & Philips, S. M. (2011). Effectiveness of active versus passive recovery for improving physical performance. British Journal of Sports Medicine, 45(8), 643-649. https://doi. org/10.1136/bjsm.2010.079658
[5] Walker, S., & Della-Giustina, D. (2020). The role of sleep in the recovery of athletes: A review. Journal of Sports Sciences, 38(15), 1719-1729. https://doi. org/10.1080/02640414.2020.1817161
[6] Harvard Health Publishing (2022) . The benefits of sleep and how to improve your sleep habits. Retrieved from https://www.health.harvard.edu/sleep
[6] Maughan, R. J., & Shirreffs, S. M. (2008). The impact of hydration on exercise performance and recovery. Journal of the International Society of Sports Nutrition, 5(1), 1-7. https://doi.org/10.1186/1550-2783-5-1
You have questions?