We'll show you how to improve your recovery so you can get back to 110% faster. Anyone who performs consistently needs a break sometimes. The principle is actually quite simple.
And yet many people forget that the body deserves a regeneration phase more often if it is to function permanently and, above all, be able to achieve more.
Whether in sports or mentally, you won't reach your goals without recovery. Here's how to support your recovery.
Table of contents
1. Why is regeneration so important?
Do you feel completely exhausted because you're constantly pushing yourself to the limit ? Do you constantly expect peak mental performance from yourself, or do you want even more gains from your workouts? Your ambition and discipline are all well and good, but your body and mind also need a break after demanding workouts so they can develop further.
Most people understand " regeneration " to mean the rest period between two exercise sessions . And it's far more important than many realize. It's not for nothing that we talk about "recharging the batteries." But regeneration is much more than just taking a break and doing nothing .
It involves the repair of damaged tissue or organs, which occurs through the formation of new cells during cell division. For example, muscles that have sustained small tears due to intense training are repaired. At the same time, your energy stores are replenished so you can return to full power after a break.
If this recovery phase is missed due to constant pressure to perform, damage to the organism can occur - including broken joints , muscle injuries , a weakened immune system and a general susceptibility to injuries .
Take-Home Message #1: Only through regeneration can you achieve homeostosis and increase your performance. So take a breather from time to time and treat yourself to a little break. Because your muscles also "grow" and your endurance improves during the pre- and post-workout phase.
BRAINEFFECT HACK : Provide your muscles with sufficient protein, vitamins and minerals during regeneration so that they can build muscle and recover optimally.
In our recovery product RECHARGE, you get high-quality protein with many other nutrients to support your recovery phase as effectively as possible.
2. Regeneration after exercise – the most important unit
Unfortunately, more is more doesn't work in competitive sports . "There is strength in calm" is the motto that will propel you forward. The more intensively you train , the longer your recovery should be to promote muscle growth .
Muscles definitely need at least one to three days per week to rebuild during the rest phase. This is because muscle growth doesn't occur during training, but rather in the rest period afterward . This is also confirmed by a Finnish study that examined muscle growth in strength athletes in the days following a training session [1].
Professional athletes have long known this, of course. But even amateur athletes should tone down their ambitions a bit. Skipping training every few days and taking a break instead has nothing to do with a guilty conscience; it can be exactly the tactic that will get you to your goal.
Exercise is essentially pure stress for the body – and it needs to be released afterwards. The alternation between stress and recovery creates a habituation effect , which ultimately leads to an increase in your performance and fitness.
If the stress from exercise alone remains, performance will stagnate and may even decline . With the right measures, you can support your body's recovery so you can return to full power in beast mode. Here are our tips:
- Sufficient sleep : A restful sleep is the most important method of recovery after exercise. Sleep , among other things, repairs minor muscle injuries that occur during training.
BRAINEFFECT HACK : To help you fall asleep quickly in the evening, we have developed the practical SLEEP capsules and the handy SLEEP SPRAY with melatonin for on the go.
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Healthy nutrition : Only a nutrient-rich diet provides the body with all the building blocks it needs for regeneration. These building blocks are crucial for cell division and the rebuilding of damaged tissue. After a workout, the body needs high-quality amino acids to replenish its amino acid levels. Therefore, amino acid-rich drinks like RECHARGE or COMPLETE AMINOS are ideal post-workout drinks in the evening.
- Drink plenty of water: The body can't function without water. Only with sufficient fluids are important nutrients transported to where they're needed. At the same time, waste products and toxins are removed from the cells. Of course, no alcohol! It impairs the positive effects of training and hinders recovery.
- Ice baths : Ever since the 2014 FIFA World Cup, elite athletes have sworn by ice baths. The cold increases blood circulation and thus stimulates muscle regeneration . At the same time, it also reduces muscle pain . Ice baths can be particularly useful when recovery time needs to be shortened because you need to perform again the next day. You can learn more about this in our article on cold thermogenesis .
- Sauna : Alternating between cold and warm temperatures is very beneficial for circulation. Regular sauna sessions relax the tissue , boost the metabolism and immune system, and are pure wellness for body and mind. Alternatively, contrast showers can also help.
- Physiotherapeutic measures : Manual therapy, massages and relaxation exercises help the body to recover quickly after exertion.
- Active recovery : While the measures mentioned above are considered passive recovery methods, there is also active recovery. A recovery phase doesn't mean you should laze around on the couch for a day or two to stimulate muscle growth. The rest period simply means that you don't train to your limits on those days. Instead of strength training, you can go for a walk, a gentle jog, swim, or cycle on recovery days, as long as you don't exhaust yourself.
Cooling down after your workout is also part of active recovery. A gentle jog or stretching initiates the recovery phase after exertion and should not be neglected.
Exercise keeps blood circulation and metabolism active , which in turn shortens the recovery phase . The positive effect on regeneration is confirmed by a study from Glasgow, which demonstrated that lactate levels drop more quickly during active recovery [2].
Swimming also appears to have a regenerative effect. Researchers at the University of Western Australia observed the restorative effect of moderate swimming one day after an intense running session [3]. However, whether this is due to the light exercise or the regenerative properties of water has not yet been clarified.
In general, the younger the body , the faster it regenerates . The older the body , the more time it needs. The length of the regeneration phase varies from individual to individual. Once the muscles are ready for action again after one to three days and the muscle soreness has disappeared, the next training session can begin.
Take-home message #2: Passive and active regeneration support the recovery phase of muscles after exercise.
BRAINEFFECT HACK : Proper nutrition is key to optimally support your recovery and training success. Proteins, amino acids, vitamins, minerals, and high-quality energy sources are all in demand.
Our post-workout drink RECHARGE provides you with important amino acids and minerals and refreshes you directly after training.
Our fruity COMPLETE AMINOS provide you with all the essential amino acids during your workout, thus protecting your muscles from breakdown.
3. Mental regeneration
In principle, all the recovery rules for sports can also be applied to the brain . Because with sustained overexertion, the synapses go berserk , and all you're left with is a complete blockage of thought.
Nerves also need regeneration to effectively process and transmit information . Just as too much exercise can weaken the immune system, increased mental stress is also bad for your health.
Body and mind are inextricably linked . If you push yourself to the limit in sports, your cognitive abilities will automatically deteriorate. Conversely, if you're under enormous stress , you won't be physically able to perform at your full potential.
Your body benefits from a calm and clear mind. A short walk or a breathing exercise can be enough to calm you down .
Additional measures that support mental regeneration include:
- Yoga : Practicing yoga combines the regeneration of the body and the brain. Through the physical practice of asanas, the alternation of tension and relaxation, focus on oneself, and subsequent meditation, regeneration is stimulated in all areas.
- Meditation : A regular meditation session for regeneration is like a vacation for the psyche. It allows the mind to simply switch off for a few minutes.
- Autogenic training : Autogenic training has also proven to be an effective relaxation method.
A study from the University of Potsdam demonstrates the stress-reducing effects of both yoga and autogenic training [4]. Simply find out which relaxation method is right for you and give your brain a break more often.
Take-home message #3: The brain also needs regeneration for better mental performance, because body and mind are inextricably linked.
4. Promote regeneration through sleep
Do you think four to six hours of sleep a day is enough to recover? Unfortunately, you're wrong—unless you're one of the very, very few people who actually need little sleep. Or you're already over 60, because older people also get by on less sleep.
However, most people need an average of seven to eight hours , depending on how active you are during the day. But sleep alone isn't enough: It has to be restorative! If you fall asleep immediately, sleep soundly, and wake up rested in those six hours, then congratulations!
But let's be honest: Far too often, we toss and turn on our pillows, unable to fall asleep, ruminating about the day, waking up repeatedly, and finally being jolted from our sweetest dreams by the alarm clock. Your night's rest shouldn't be taken lightly, because poor sleep can have negative effects on your health.
A reduced metabolism, slower recovery, a weakened immune system , and impaired cognitive abilities are just some of the potential consequences of too little or poor sleep. Muscles and brain cannot recover properly during poor sleep, and you don't get the optimal benefits.
However, you can actively take steps to improve your regeneration during sleep :
- Maintain a regular bedtime . Try to find your own rhythm . Do you fall asleep better early in the evening? Or later? Vacation is the best time to test how many hours of sleep you need to wake up feeling rested and refreshed. Adopt this rhythm into your daily routine, and ideally, stick to it on the weekends as well.
- The optimal sleeping temperature is 18 degrees Celsius . If your bedroom is too warm, your sleep will suffer.
- Televisions , mobile phones and tablets are banned from the bedroom because blue light keeps you awake for an unnecessarily long time.
- You should neither eat too much nor too little before going to bed .
- Your bedroom should be an oasis of calm. Clutter prevents you from getting a restful night's sleep .
- Food supplements containing melatonin can help you fall asleep faster and wake up refreshed in the morning.
- If you're often woken up by noises at night, earplugs are a good option. A sleep mask is also a good option if bright street lights disturb your sleep.
BRAINEFFECT HACK : To provide you with the optimal amount of melatonin, we have developed the practical SLEEP capsules and the handy SLEEP SPRAY for on the go.
5. Conclusion
Good recovery is a crucial factor for your mental and physical performance. Through a variety of active and passive recovery methods, you can make your recovery more effective and, in some cases, even shorten it. In addition to a balanced diet, sufficient sleep after strenuous periods is particularly important for your recovery.
6. Sources
[1] https://www.ncbi.nlm.nih.gov/pubmed/21311349
[2] https://www.ncbi.nlm.nih.gov/pubmed/20544484
[3] https://www.ncbi.nlm.nih.gov/pubmed/19908172
[4] http://www.yoga-vidya.de/downloads/Wirksamkeit_von_Yoga_und_Autogenem_Training.pdf
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