Regeneration is one of the most important elements in sports. Regardless of whether you are building muscle, endurance sports or any other demanding activity: If your body is stressed, it needs enough regeneration between training sessions. In this post there are the 10 best tips.
Regeneration – An Absolute Must In Sport
A successful athlete has to master three elements: sport itself, nutrition and regeneration. You can only get the most out of yourself if you optimize these 3 areas as much as possible. But why is it like that?
People who start building muscle in particular place too little emphasis on their recovery phases. It is precisely this phase that is crucial.
Contrary to the widespread misconception that muscles grow during exercise, they instead grow during recovery.
When you train your muscles, small hairline cracks develop in them. During your break from training, your body tries to repair these small cracks. This will make your muscles bigger and stronger.
If the trained muscle is now heavily loaded again before it has recovered, this has a negative effect. In the long run, you can even injure yourself and risk inflammation.
That’s why you always have to give the trained muscle groups a break. This is the only way to achieve good results in the long term.
The Best Ways To Speed Up Your Regeneration
It is important that you give your muscles an adequate break. In the meantime, you should not only rest, but also actively regenerate.
You have the following options:
Take a Relaxing Bath
A hot relaxation bath can be very helpful in accelerating your regeneration.
Your muscles are loosened by the heat. In addition, they are supplied with more blood. This will promote the healing process in your damaged muscles.
Of course, you can also relax with a hot bath, which in turn promotes your mental recovery.
Go To The sauna
The sauna is also well suited to accelerate your regeneration. Similar to a warm bath, your muscles will be better supplied with blood by the heat.
Regular saunas also strengthen your immune system and improve your complexion.
However, you shouldn’t exaggerate. Your sauna session should be between 8 and 12 minutes, no longer.
Get a Massage
A light massage is very helpful to promote your regeneration. You can get a massage from a massage therapist or, of course, from your partner.
If the masseur is too expensive for you and you have no one else to massage you, you can also massage yourself. It works better than you think.
It is important not to exaggerate. That would be counterproductive. A light, relaxing massage is much better for sore muscles.
Eat a Nutritious Diet
An effective regeneration naturally includes an optimized diet. Your body has been strained and overworked. Now you have to provide him with the necessary building materials to regenerate.
As I mentioned at the beginning, you have small hairline cracks in the muscle if you have sore muscles. In order for your body to cope with the healing process, you have to provide it with sufficient nutrients.
Your body primarily needs high-quality protein to “repair” your muscles. You should also be adequately supplied with micronutrients.
If you want to gain weight or are in the process of building up, you should also achieve a calorie surplus.
Get Enough Sleep
Sufficient and, above all, good sleep is an absolute basis for your health. If you do sports (such as strength training), sleep is all the more important.
Because when you sleep at night, your body initiates various regenerative processes. In addition to your nervous system and many other components of your body, your damaged muscles are mostly regenerated at night.
So your muscles do not grow in the gym during training, but during the rest phases.
If you don’t provide your body with enough rest, you cannot regenerate optimally.
Of course there are no sleep times carved in stone that apply to everyone. As a rule, however, a sleep time of 6-7 hours should be the minimum.
For most people, it is even better if they get 8 hours of sleep.
In addition to the time, it is also important to improve your sleep quality. You can improve your sleep with the following points:
You should not eat anything 3-4 hours before going to bed
Try to rest in the evening, e.g. through meditation or reading
Your bedroom should be completely ventilated, cool and dark
If you observe these points, your sleep quality and thus your regeneration should improve significantly.
Take an Ice Bath
Studies have shown that ice baths and cold rooms are very valuable when it comes to regeneration.
If you go to an ice bath, the blood flow to your muscles will be reduced as the blood vessels constrict. When you come out, the blood circulation is stimulated more.
This minimizes inflammatory reactions in the tissue. So you will be more efficient and regenerated faster.
Do Light Sports
If you are tired after an intense sporting session and have sore muscles, you shouldn’t just sit on the sofa.
It is sometimes good not to do anything. But not too long. Instead, you should try to do an easy workout with the exhausted muscle groups.
The emphasis here is clearly on light. Because here, too, the blood circulation of the corresponding muscle group is stimulated.
It is also a good idea to stretch yourself slightly.
These Supplements Accelerate Your Regeneration
If you implement one or more tips that I gave you above, you are on the right track.
Ice baths, sufficient nutrients, saunas, massages and light sports are very good ways to get back to work quickly.
If you have a good foundation, certain supplements can still get a few percent out.
Of course, dietary supplements are absolutely not a must. However, if you are a competitive athlete and are serious, the following products are helpful:
- Protein powder: If you find it difficult to absorb enough protein, protein powder is suitable for you. Protein is very important for repairing your muscle tears. However, you can easily meet your needs with your diet if you can do it.
- Creatine: Creatine is known to be able to easily increase strength values. However, it is often forgotten that creatine can improve and accelerate regeneration. However, by consuming creatine, you need to drink more water to avoid kidney damage.
There are many other dietary supplements. However, in my opinion protein and creatine are the best when it comes to weight training.
If you want to make yourself a protein-rich and high-calorie shake, have a look here.
So far we have only talked about physical regeneration. However, mental recovery is just as important
Hard sporting units not only put strain on the muscles, but also require a lot of mental strength.
That is why it is very important that you take your time for yourself and gain some distance.
Of course there are many different ways to relax yourself mentally. It helps many people to go into nature. Simply taking a walk in the forest can work wonders.
Meditation is also a very good way to relax.
Regeneration – The Conclusion
No matter what kind of sport you do: It is fundamentally important to get enough relaxation. This way you minimize your risk of injury and improve your performance.
There are many different ways to speed up your recovery:
- Light sport
- Ice baths
- Good & adequate sleep
- An optimized diet
- Dietary supplements
Of course, you will never be able to use all of the options at once. The best thing to do is to test everything to discover the right methods for you personally.