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Regeneration – The key to greater performance

The warmer seasons are rapidly approaching and with it the pursuit of vitality and a healthy lifestyle is increasing – even if for many people the only desire behind it is the desire for a “bikini figure”. Nevertheless, now is the perfect time of year to discover new sports and maximize our performance.

But no matter which sport you choose: regeneration is necessary for everyone! Because anyone who thinks that they can improve their performance simply by pushing themselves to their limits every day is wrong. The golden key, which is often underestimated, is regeneration. What does it involve and how can it be supported through stretching, nutritional supplements such as selenium and sufficient sleep? That’s what this article reveals!

Physiological processes during regeneration

During the regeneration period, complex processes take place in the body that lead to the restoration and strengthening of the muscles. It is an essential phase in which injuries heal, muscle fibers repair and energy reserves are replenished. After all, when we sweat, our body also loses important nutrients such as magnesium, which we then have to replenish.

Many athletes usually only see the benefits of a sports session, but not the benefits of regeneration. This also offers numerous advantages:

  • Faster muscle recovery: After strenuous training sessions, the muscles need time to regenerate. These breaks prevent muscular fatigue and even promote muscle building.
  • Lower risk of injury: Regular regeneration phases can help to significantly reduce the risk of overuse and associated injuries. This way you can stay in training without having to miss any longer and always have to start from scratch.
  • Improved performance and endurance: Adequate rest increases athletic performance and endurance.
After strenuous training sessions, the muscles need time to regenerate | Photo: © chokniti #307273003 –

Promote phases of regeneration

In order to achieve more performance, we also have to master the art of regeneration. These tips will help support this important phase:

  • Rest and sleep: Adequate and quality sleep is essential for recovery because while we are in dreamland, our body carries out various repairs.
  • Nutrition and Hydration: Through our food we absorb important nutrients that our body needs. Proteins are the building blocks of muscles and play a central role in the muscle repair process. Carbohydrates, on the other hand, replenish glycogen stores that were emptied during exercise.
  • Supplements: Dietary supplements such as magnesium or selenium can prevent deficiency symptoms and support regeneration. Magnesium is important for muscle contraction and relaxation, helps regulate electrolyte balance and prevents cramps and muscle pain. Selenium, on the other hand, is known as an antioxidant and protects the body’s cells from oxidative stress, which occurs during exercise due to the increased oxygen turnover.
  • Massage and self-massage: Massages can improve muscle recovery by increasing blood circulation, reducing muscle soreness and relieving tension. Self-massage with aids such as foam rollers or massage balls can also be helpful.
  • Active regeneration exercises: Light movements such as yoga, stretching, exercise or walking can promote recovery. It is also possible to do a light jogging session. However, you should not overdo the effort.
  • Ice cold and heat treatments: Alternating baths or ice pack applications can reduce inflammation and speed recovery by increasing blood flow. Heat therapies such as sauna visits can also promote muscle relaxation and regeneration.
  • Stress relief: When we are stressed, neither our mind nor our body can recover. It is therefore important to switch off sometimes and incorporate relaxation techniques such as meditation or breathing exercises into your everyday life.

There are more tips for regeneration after exercise here.


So recovery is crucial for athletes as it helps improve performance, prevent injuries and maintain health. Rest and adequate sleep allow the body to recover and repair. A balanced diet and adequate hydration provide important nutrients for recovery, while supplements can prevent deficiencies.

For quick results, it’s crucial to put as much care and attention into recovery time as you do training!

2024-04-03 00:54:28

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