Good recovery for higher performance

Good recovery for higher performance

Athletic success can only come about through proper recovery. The recovery afterwards is just as important as the intensity of the training. This phase requires careful planning because the higher the intensity of training, the longer the recovery period. Biohealth International recommends, on average, training should not take place on two or three days of the week.

Warm-up and cool-down

At the end of a sedentary day, the muscles need to warm up for better performance. A proper warm-up prepares the muscles for the sports activities that follow. Choose the right exercises for warm-up and cool-down, those that specifically prepare the muscles for the respective training session. 

After training, an easy cool-down including jogging or walking and some stretching to relax the muscles and bring down the heart rate is recommended to start the recovery phase.

Frequent training 

For improvement, new motion sequences and training sessions are important. However, the experts at Biohealth International recommend: technique before weight. First, use your own body weight until each motion is performed perfectly. After exercise, sufficient recovery is needed so that you are ready for a restart later. Increase the intensity only if the motion sequence is performed properly.

“Fit Food” after the workout

During the first 45 minutes of sports activity, the body utilizes nutrients really well. In this situation liquid food is recommended because it makes the nutrients more easily available to the body and replenishes the body with water. The beverage of choice should not only contain carbohydrates and sodium but also protein. A beverage containing whey is recommended that does not need to be digested first. It helps the body to start the recovery process immediately.

Biohealth International advises: Watch the protein intake!

Proteins are the main building blocks in human muscles. They support the maintenance of the muscles in the case of lack of food and they also support muscle growth. A protein-containing food speeds up recovery while alcohol in general impedes the recovery process and therefore should be avoided. 

Recreation versus performance

Recovery is not just limited to the time after sports as it also happens when the body is not performing exercise. During the regeneration phase, the body recovers, reduces fat, and rebuilds the muscle structures that were strained by intense training stimuli. The following signs indicate sufficient recreation:

  • You feel rested and efficient
  • No sore muscles
  • No saggy body parts or muscle fatigue

Training tips by Biohealth International experts

  • After intense physical exercise, start the recovery actively with a 10 minute cool-down phase
  • Consume a high quality recovery drink within the first 45 minutes following training
  • Drink plenty of fluids
  • Eat the first enriched protein meal approximately 1.5 hours after the training session
  • Get sufficient amounts of sleep
  • Avoid recovery inhibitors such as saturated fatty acids and alcohol