How to optimise your recovery

30. May 2019

Are you one of those who prepared for a sports event in the spring and are now struggling with a lack of motivation or stagnating performance capability despite your hard training? Our tips will help you get back on the right path.

Training and recovery belong together like day and night. One always follows the other. Athletes who are avid about their training frequently tend to forget this. They get tense about trying to force something. This causes problems in the long run because it quite simply requires both elements. 

To get a better understanding, we need to recall the supercompensation curve again: to put it simply, a load leads to a fatigue. At the end of a load, our body reacts to this “low” and prepares for the next similar stimulus during the recovery phase. To ensure that the “damage” is not the same the next time, the body surpasses the initial fitness level. If you wait too long, the training effect will evaporate. However, if the next training stimulus is introduced too early, the body will not have enough time to adapt. Those who do this frequently will reduce their level of performance despite their good intentions. 

 

 

Patience is required

The solution is therefore patience. Those who challenge their bodies must, or better still, are “allowed” to give it time to adapt. The next training should only take place once the recovery is complete. The recovery time can be positively influenced by various measures. Here are the most important tips:

  • Don’t just plan your training units and their intensity, but also your recovery.
  • During the last minutes of your training unit, initiate regeneration by reducing your tempo, thus calming your circulation and nervous system.
  • In the first two hours after a sports activity, eat carbohydrates and proteins to ensure optimal recovery.
  • Make sure you get enough sleep. It is still the best regenerative measure.
  • Find a good balance between training, work, and your other obligations. 
  • Avoid stress. It is poison for the mind and body.
  • Relax and slow down by doing daily breathing exercises, stretching exercises, or going for a quiet walk.