5 mistakes in regeneration: Can I train despite sore muscles?

“If you always give the body too little time to recover after prolonged training, performance will suffer,” says Seiler. In extreme cases, even muscle wasting can occur as the body can no longer keep up with the formation of new proteins. How much rest is required, according to the expert, depends on the current level of performance and the intensity of the workout. “Scientific evidence shows that an average recovery period of two to three days is ideal for the body to replenish its energy and protein stores.” This means that no more than two intense strength training sessions per week per muscle group are possible.

Ideally, according to Seiler, muscle soreness should have subsided completely before reworking the affected muscle. “If the muscle is stimulated while it is not healing, further microlesions (minor tissue damage) may occur, which also prolongs its regeneration time,” says the expert. He adds that sore muscles should never be the goal of training. Pain rather indicates that the weights or repetitions are not optimally adapted to personal growth. “It’s a good sign that the trained muscle feels painless, heavy and tired.”

Contrary to popular belief, the amount of protein taken throughout the day is decisive for the growth and regeneration of muscles, not the protein shakes that are drunk immediately after training. Seiler says it’s important to eat 25- to 35-gram servings of protein throughout the day to keep protein synthesis, the formation of new protein in cells, at a constant level. “The body can only absorb and use this amount.” According to experts, athletes should consume a total of about 2.2 grams of protein per kilogram of body weight per day. Between 70 kg and 154 grams… To achieve this amount, Seiler recommends a balanced diet with protein-rich foods such as eggs, low-fat quark, oatmeal, fish, chickpeas or chicken.

Sports can overlap if you don’t think ahead of time what events are coming in the coming weeks. “In the worst case, they negatively affect each other,” says the expert. It is also inconvenient to develop your endurance after strength training. “Therefore, regeneration should be planned in the same way as education itself.” If you’re strength training on Sunday, you should only go for a run on Wednesday or Thursday when you’re recovering, not on Monday.

Devices called massage guns have been popular with athletes for several years. The vibration is supposed to relax sore muscles and speed up regeneration. Seiler, in his own words, advises against being blinded by such miraculous methods. “The effects on tissue are not scientifically proven.” However, he emphasizes that a massage gun has positive effects if you think it’s helpful. “This leads to a good mental state during the recovery period. This increases motivation, which means you train more consistently and perhaps better.”