Regeneration instead of biting through: recovery tips for athletes

There are days when sports just don’t go as usual. Maybe it’s because there was too much training in the previous days. Maybe it got late some evenings, or you overindulged while eating or drinking. Maybe it’s the cycle or personal or professional stress factors. Or there is no obvious reason. What to do?

As a rule, a new load is then too much. Instead, regeneration is required. As with stress, the sympathetic nervous system is active in sport. In order to recover, the parasympathetic nervous system must be activated so that stores are replenished, new proteins and cells are produced and you feel rested again.

On the days when you feel sluggish, exercise is difficult, your legs are tired and your energy stores are empty, you shouldn’t put more strain on your body. Otherwise the risk of injury increases and motivation is reduced. So don’t do the usual jogging session, the strenuous workout or the weekly football match with your colleagues, but instead opt for an alternative program.

The following points help in acute cases and also preventatively:

Active recreation

It is important to think about regeneration during training. A good cool-down starts this off. Target sprints, for example, are not a good way to end your training. Instead, a casual run after all sports is a good way to start your recovery.

Active recovery training can be carried out the day after a rigorous training session. This should be carried out at a very relaxed intensity range and over a relatively short period of time. Units of 60 percent of the maximum heart rate and lasting a maximum of 40 minutes are considered such. For example, brisk walking, very easy jogging, cycling and swimming are suitable.

Eating as part of regeneration

The body needs new energy after a sports session because during exercise the carbohydrate reserves, the so-called glycogen stores, which are located in the muscles and liver, are emptied. Replenishing these energy stores is essential and counteracts feeling exhausted after training.

The replenishment of muscle glycogen, i.e. the carbohydrates stored in the muscles, occurs most quickly in the first two hours after exercise. If you eat something later, the body needs significantly longer to fill up the stores again. Therefore, you should eat immediately after training.

The loss of fluid caused by sweating must also be compensated for. Apple juice has proven to be a good food that not only gives the body fluid, but also an initial portion of carbohydrates – provided the stomach can handle the acid. Banana milk directly after training is also suitable. Both should be followed by a balanced meal that provides the body with enough calories.

Sleep

Moderate and regular exercise supports sleep. Conversely, this is important to help with regeneration from exercise. During sleep, hormones are released that promote regeneration. The psychophysical system recovers.

Cognitive and motor processes are processed in the two alternating sleep phases. The former in the non-REM phase and during REM sleep acquired motor movement sequences are not only processed but also stored. If you sleep too little, REM sleep in the morning is shortened.

Enough sleep has been proven to lead to greater balance and performance, a lower risk of injury and therefore more efficient training. An environment conducive to sleep is dark, cool, quiet and undisturbed.

Sauna and ice bath

Taking a sauna helps you sleep. But it also has a regenerative effect. The autonomic nervous system is stimulated, heart rate and breathing increase. The metabolism is activated: waste products are processed and transported away and regenerative products are produced. The warmth relaxes the muscles. Due to the physiological reactions, the sauna acts like a relaxed regeneration training.

A cold shower or an ice bath also increases blood circulation and thus stimulates metabolism. However, the studies on ice bathing remain ambiguous with regard to the actual recovery effect, and the risks associated with bathing in cold water should not be ignored.

Just like temperature changes, massages, the use of a foam roller and compression clothing promote blood circulation and thus ensure accelerated metabolic activity. Depending on the technique, they have a deeper effect on the tissue.

Enduring stretching and mental relaxation

The study situation on stretching remains just as diverse. If this is to be carried out as a measure to promote recovery, a static-passive method must be chosen. Holding the stretching positions for one to two minutes reduces muscle tone and can therefore lead to a feeling of recovery.

Yin yoga also focuses on the mental component, and effects similar to those of meditation occur. Progressive muscle relaxation and autogenic training also work on a physical and mental level and thus ensure relaxation.

Switch off thanks to other activities

Giving yourself the space to think clearly and clear your head is another regenerative measure. This process can start when you do something that you don’t have to do but just enjoy doing: walking the dog, tending to the plants in your home and garden, reading a good book or listening to music.

The more active you are in sports, the more important recovery becomes. Because someone who trains a lot needs to feel fit again more quickly than someone who only puts on their sportswear once a week. Recovery should be considered part of training. This is the only way to achieve a positive performance effect and a feeling of well-being during and after sport.