Reboots as an important part of an optimal recovery routine

Regeneration is an essential part of any training system. Without adequate recovery, there can be no performance improvements or progress. Those who do not understand this principle will not get far in sports. One-sided training without appropriate balance leads to overload, both physically and mentally.

In today's world, where jobs, busy schedules, and sports take up a lot of space, there is often little room left for adequate and sufficient recovery. Just as you optimize your work processes and training plan, you should also optimize your recovery strategies. But is it possible to recover more in less time? My answer to that is: Yes!

A balanced diet and adequate fluid intake also play an important role in optimal recovery. Especially on warmer days, when you exercise outdoors, it is crucial to pay attention to your water intake. In summer, I recommend drinking about one liter of water per hour during sports. In cooler temperatures, the amount can be reduced, but it is better to drink a little more than too little. When choosing your drink, you should also consider a few things. I recommend all athletes to take electrolytes during training. Regular water contains a small amount of electrolytes, but sometimes this is not enough, especially in hot weather. If you do not consume enough fluids and electrolytes, your performance will be impaired and recovery will take longer.

Sleep is the most important and at the same time the most underestimated aspect of the regeneration process. Between 7 and 9 hours of sleep are optimal, although the optimal duration can vary depending on body type. The more intense your training is, the more sleep you need. It makes no sense to forgo sleep in order to train even more.
During deep sleep, the actual regeneration processes take place, including the metabolic, i.e., anabolic metabolic processes. By trying to improve your deep sleep phases, you will feel more rested and fitter.

How can you achieve that?
Avoid being exposed to bright screen light 1-2 hours before bedtime, or at least activate a blue light filter like "Night Light" or "Night Shift". This prevents blue light from hitting your eyes. Blue light keeps you awake and inhibits the production of melatonin, our sleep hormone. Additionally, exercise and excessive alcohol consumption impair melatonin production and thus also deep sleep.

In addition to hydration, the optimal supply of your muscles after training is also crucial for your athletic success. Sports cause small micro-tears in the muscles, which heal during recovery phases and lead to improved performance. For healing, your body needs high-quality proteins. Good protein sources include protein powder and lean meat. Legumes and dairy products can also be consumed in moderation, provided you tolerate them well.