Schnelle Regeneration: die 30-Minuten-Regel

The first 30 minutes after a training session are the decisive time window for the energetic follow-up and rapid regeneration of the muscle cells. In this article you will learn how you can best influence these processes.

What is the function of protein in the body?

Next to carbohydrates and fat, protein is the third basic building block of nutrition. Carbohydrates are primarily used to generate energy, fat to store energy and protein to build up and repair the body's own substance . In addition, protein binds oxygen and fats and transports them through the body. The deficiency can therefore have serious consequences for the body and the immune system. Proteins can consist of up to 20 different amino acids, 9 of which are essential, ie they cannot be produced by the body but must be ingested through food.

What happens during and after sport?

If you look at the world from a triathlete's perspective, the day is made up of training and non-training. Depending on the competition distance, the units to be completed last from one to six hours. This equates to 5 to 33% of the time spent awake each day.

The body's need for protein is not reduced during this time, but on the contrary increased, since amino acids are always used to generate energy, and their consumption increases with increasing intensity and duration. An observation that is not untypical for runners and cyclists is returning home after several hours of running or cycling with significantly thinner legs than when you started. So it's not a good idea to rely solely on dinner to meet your protein needs, especially on longer training days.

The higher the need for repair or development, i.e. the stronger the training load or the training stimulus, the greater the importance of an adequate protein supply.

The first 30 minutes after the end of the training session, the so-called "anabolic window" , are particularly important here. This energetic follow-up to the training is a crucial part of regeneration. For a successful follow-up, a mix of carbohydrates and proteins should be ingested. Carbohydrates replenish glycogen stores and protein intake "repairs" microtraumas in the muscles.

Also interesting

How Much Protein Should You Consume Post-Workout?

The amount of protein or carbohydrates depends heavily on factors such as age, gender, training duration and intensity. For endurance athletes, however, the daily requirement is around 1 - 2g protein per kg body weight.

How can the protein requirement be met?

Especially after long and strenuous training sessions, important nutrients can be added to the body very quickly with protein bars and powdered drinks. The advantage here is that a bar/drink does not require any preparation time and athletes who do not have an appetite immediately after sport can consume carbohydrates and proteins after the training session.

+++ Before / during / after the load +++

Before & During: fast and complex energy supply / minerals / electrolytes

Recovery - after loading:


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