{"id":108967,"date":"2024-12-16T16:10:30","date_gmt":"2024-12-16T15:10:30","guid":{"rendered":"https:\/\/www.alpenpower.com\/regeneration\/"},"modified":"2024-12-16T16:10:30","modified_gmt":"2024-12-16T15:10:30","slug":"regeneration","status":"publish","type":"post","link":"https:\/\/woo.alpenpower.com\/en\/regeneration\/","title":{"rendered":"Regeneration"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1rveiva-d0e40f1f076e01547255c59b0fd9c2b4\">\n.flex_column.av-1rveiva-d0e40f1f076e01547255c59b0fd9c2b4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1rveiva-d0e40f1f076e01547255c59b0fd9c2b4 av_one_full  avia-builder-el-0  el_before_av_hr  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-17ye71i-1a3e3ac786d34c9e3285244be04dabcf\">\n.avia-image-container.av-17ye71i-1a3e3ac786d34c9e3285244be04dabcf img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-17ye71i-1a3e3ac786d34c9e3285244be04dabcf .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-17ye71i-1a3e3ac786d34c9e3285244be04dabcf av-styling- avia-align-center  avia-builder-el-1  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-45659 avia-img-lazy-loading-not-45659 avia_image ' src=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-scaled.jpg\" alt='' title=''  height=\"1073\" width=\"2560\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-scaled.jpg 2560w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-300x126.jpg 300w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-1030x432.jpg 1030w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-768x322.jpg 768w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-1536x644.jpg 1536w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-2048x859.jpg 2048w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-1500x629.jpg 1500w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_1-600x252.jpg 600w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/div><\/div><\/div><\/div>\n<div  class='hr av-kdnatd-7d16e93d9bbf4768122d677c1337dc0f hr-default  avia-builder-el-2  el_after_av_one_full  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l2ikrkw0-d6127a8e43c13359a5f0f73e3c49c3be '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: center;\"><strong>An article from Birgit Kogler BSc, dietician:<br \/>\nhttps:\/\/www.ernaehrungsberatung-kogler.at\/<br \/>\n<\/strong><\/p>\n<\/div><\/section>\n<div  class='hr av-1r6c6au-412194764255a74fdf4d26009793e56a hr-default  avia-builder-el-4  el_after_av_textblock  el_before_av_heading '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l27a7o45-90fc41fb288c27451285d11d418cb731\">\n#top .av-special-heading.av-l27a7o45-90fc41fb288c27451285d11d418cb731{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-l27a7o45-90fc41fb288c27451285d11d418cb731 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-l27a7o45-90fc41fb288c27451285d11d418cb731 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-l27a7o45-90fc41fb288c27451285d11d418cb731 av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-5  el_after_av_hr  el_before_av_hr '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Please refuel: how to support your regeneration with a targeted diet<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd\">\n#top .hr.hr-invisible.av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd hr-invisible  avia-builder-el-6  el_after_av_heading  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a57r0-54019ef090b73f1344b187ca4f6851f4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Regeneration is an important part of effective training. This also includes an adapted diet, which can increase the effect of your training: This will make you fitter, enable you to perform better in your next training session and help you build muscle.<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l38g3t43-3f8372c34bebf773d46bc6980bb59cba\">\n#top .hr.hr-invisible.av-l38g3t43-3f8372c34bebf773d46bc6980bb59cba{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-l38g3t43-3f8372c34bebf773d46bc6980bb59cba hr-invisible  avia-builder-el-8  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-ufmum9-5c5a4ba4eec62dc1742e25ea5c48f2ad '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Take a break, but do it right.<\/strong><\/p>\n<p>Good training planning should always include phases of regeneration in order to achieve the desired increase in performance. The body falls into a state of exhaustion, especially after intensive training in which the muscles have been strained beyond their existing performance level. The sporting strain causes tiny tears in the muscle fibers, so-called microtraumas, which &#8211; if they are present to a greater extent &#8211; result in muscle soreness. If regeneration is neglected and the wrong foods are consumed, this can ruin the training effect and lead to overtraining in the long term. How do you notice this? Tiredness, lower stress tolerance and reduced performance. So remember:<\/p>\n<p><strong>Training + regeneration = increased performance<\/strong><\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l38cwsyw-fdd13707d3a26d46c0ccf2822442c8c3\">\n.avia-image-container.av-l38cwsyw-fdd13707d3a26d46c0ccf2822442c8c3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-l38cwsyw-fdd13707d3a26d46c0ccf2822442c8c3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l38cwsyw-fdd13707d3a26d46c0ccf2822442c8c3 av-styling- avia-align-center  avia-builder-el-10  el_after_av_textblock  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-45640 avia-img-lazy-loading-not-45640 avia_image ' src=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-1-1030x723.jpg\" alt='' title=''  height=\"723\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-1-1030x723.jpg 1030w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-1-300x211.jpg 300w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-1-768x539.jpg 768w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-1-1536x1079.jpg 1536w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-1-1500x1054.jpg 1500w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-1-600x421.jpg 600w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-1.jpg 1579w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><\/div><\/div>\n<section  class='av_textblock_section av-l38dairj-fa75100029403bff412ae3530171dd71 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>You should bear the following points in mind:<\/p>\n<ul>\n<li><em>Plan training and regeneration together:<\/em> Plan a regeneration phase after every intensive workout.<\/li>\n<li><em>Get enough sleep<\/em>: 7 to 9 hours of sleep per night is ideal for adults.<\/li>\n<li><em>Active and passive recovery<\/em>: Whether it&#8217;s the obligatory cool-down after training, a sauna afterwards, moderate fascia training or a leisurely walk on a non-training day, find out how you can best reduce your stress levels and where you feel the greatest recovery effect.<\/li>\n<li><em>Balanced, needs-based nutrition\n<p><\/em><strong>(Strength) food: Optimal nutrition after training.<\/strong><\/li>\n<\/ul>\n<p>Needs-based, balanced meal design and planning can promote recovery and thus maximize the training effect. The following three points are important:<\/p>\n<p><strong>Rehydrate<\/strong>: intake of water and electrolytes to compensate for the losses caused by sweating.<br \/>\n<strong>Refuel:<\/strong> Supply of carbohydrates to replenish the energy stores in the muscle.<br \/>\n<strong>Repair:<\/strong> Supply of high-quality protein to optimally support muscle protein synthesis.<\/p>\n<p><strong>Rehydrate.<\/strong><\/p>\n<p>To avoid overheating during exercise, the body produces sweat. Sweat production can vary greatly depending on the type of sport, duration, intensity and level of training.Trained people and men tend to sweat more than untrained people or women. General recommendations should therefore be viewed critically. It is best to always pay attention to your feeling of thirst.<\/p>\n<p>If there is no further training in the next 24 hours after exercise, you can get enough fluids and electrolytes by eating normal meals and drinking plenty of water.<br \/>\nPlease note, however, that you should start your training session well hydrated. You should drink 5-10 ml of fluid per kg of body weight 2-4 hours beforehand, preferably water.No additional fluid intake is necessary during endurance workouts lasting up to 60 minutes.From 60 minutes, water should be chosen, from 90 minutes a drink with a carbohydrate content (30-60 g\/h), for more than 120 minutes and a high sweat rate (&gt;1.2 l\/h) additional sodium should be included.The AlpenPower BIO Iso Drink is ideal for this.<\/p>\n<p>This way you know exactly how much you should drink after exercise:<\/p>\n<ul>\n<li><em>Weigh yourself before and after training (naked, emptied bladder). The difference shows how much fluid you have lost through sweat.<\/em><\/li>\n<li><em>The amount of fluid you drank during exercise must be subtracted from your post-workout weight.<\/em><\/li>\n<li><em>For optimal rehydration, 1.5 liters of fluid per kg of weight loss is ideal.<\/em><\/li>\n<\/ul>\n<p><strong>Refuel.<\/strong><\/p>\n<p>Carbohydrates are the most important sources of energy during sport and can be metabolized both aerobically and anaerobically into ATP, the smallest unit of energy in our cells.<br \/>\nUp to 500 grams of these are stored in the muscles and liver in the form of glycogen (= approx. 2000 kcal). Anyone who fasts after sport or deliberately abstains from carbohydrates in the hope of doing something good for their figure is not only damaging their muscles, but also their immune system.<\/p>\n<p>Empty glycogen stores cause a kind of stress reaction in the body, which is counterproductive &#8211; especially in terms of regeneration.<\/p>\n<p>If the next training session is coming up soon after the end of exercise, carbohydrate intake should be started immediately (1-1.2 g carbohydrates\/kg body weight per hour in the first 2-4 hours).Otherwise, it is sufficient to include a carbohydrate component in the next meal after training. Best suited for this are<\/p>\n<ul>\n<li>(wholemeal) cereal products such as finely ground wholemeal bread, pasta, crackers, oat flakes, wholemeal semolina, millet, rice\/spelt waffles, toast, cereal flakes, cornflakes, &#8230;<\/li>\n<li>Potatoes<\/li>\n<li>Fruit, vegetables<\/li>\n<\/ul>\n<p><strong>Repair.<\/strong><\/p>\n<p>Protein is an important building material for our body, which is required for the construction and reconstruction of cells of all kinds.<br \/>\nProtein is particularly important in sports due to its muscle-strengthening and muscle-building effect.An appropriate protein intake can support training success and promote muscle building.<\/p>\n<p>The current recommendation for protein intake in sport is 1.2-2.0 g per kg of body weight. It is particularly important to divide the amount of protein between 3-4 meals:For example, 3 main meals and 1 post-workout meal.<\/p>\n<p>For a long time, it was recommended to immediately consume protein within half an hour after training (the so-called \u201canabolic window\u201d) in order to support muscle protein synthesis. It is now known that a sufficient protein intake throughout the day is much more important. So you don&#8217;t have to stress yourself out after training if you don&#8217;t have a protein-rich meal on the table straight away. However, plan a balanced meal in the 3-4 hours afterwards, which should contain between 20 and 40 g of high-quality protein, depending on your total protein requirements:<\/p>\n<ul>\n<li><em>Lean dairy products such as skyr, curd cheese, Greek yogurt 0-2% fat, cottage cheese, low-fat cream cheese<\/em><\/li>\n<li><em>Lean meat, fish<\/em><\/li>\n<li><em>Eggs<\/em><\/li>\n<li><em>Legumes<\/em><\/li>\n<li><em>High-quality protein powder without chemical flavors, sweeteners or sugar<\/em><\/li>\n<\/ul>\n<p><strong>The perfect post-workout meal.<br \/>\n<\/strong><br \/>\nThe meal after your workout should provide you with fluids, carbohydrates and protein.Don&#8217;t forget vitamins, minerals and phytochemicals from fruit and vegetables.These vital substances are needed as enzymes in the energy and protein metabolism, but also as protective substances for the immune system.<\/p>\n<p>So plan a wholesome, balanced meal after your workout: a salad with mozzarella and toasted wholemeal bread, skyr with berries and oat flakes or egg muffins with vegetables.<br \/>\nIf there is no time for a full meal after training or if you need something quick, many people turn to a protein shake. But these are often pumped full of artificial flavors and chemical sweeteners. And don&#8217;t forget: a carbohydrate component is essential for quick recovery after intensive exercise, especially when the next training session is already knocking on the door. The BIO Weight Gainer from AlpenPower combines carbohydrates with protein for optimum recovery, without any sweeteners.<\/p>\n<p>Here is a recipe for you on how to prepare a delicious recovery shake that optimally supports your regeneration:<\/p>\n<p><strong>Recipe: Recovery shake<\/strong><\/p>\n<p>100 g skyr<br \/>\n150 g berries (e.g. raspberries)<br \/>\n30 g AlpenPower BIO oat powder<br \/>\n30 g AlpenPower BIO Whey Protein Neutral<br \/>\n100-150 ml water<br \/>\nPut all the ingredients in a smoothie maker and blend.<br \/>\nIf you like, you can add 10 g of sweetener (e.g. sugar, honey, birch sugar).<\/p>\n<p>____________________________________________________________________________________________<br \/>\nNutritional values per portion (without sweetener):<br \/>\n360 kcal \/ 1514 kJ, 4.4 g fat, 29.6 g carbohydrates, 41.4 g protein<\/p>\n<p>____________________________________________________________________________________________<\/p>\n<p>Nutritional values per portion (with 10 g sugar):<br \/>\n400 kcal \/ 1684 kJ, 4.4 g fat, 39.6 g carbohydrates, 41.4 g protein<\/p>\n<p>____________________________________________________________________________________________<\/p>\n<p>Info: If the total protein requirement is less than 100 g per day, half a portion of the shake is sufficient as a post-workout meal.<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l38is9yd-0179e1f7f53f80e8c11b07d9bd3e0f9a\">\n.avia-image-container.av-l38is9yd-0179e1f7f53f80e8c11b07d9bd3e0f9a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-l38is9yd-0179e1f7f53f80e8c11b07d9bd3e0f9a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l38is9yd-0179e1f7f53f80e8c11b07d9bd3e0f9a av-styling- avia-align-center  avia-builder-el-12  el_after_av_textblock  el_before_av_hr '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-45690 avia-img-lazy-loading-not-45690 avia_image ' src=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-Shake-3.jpg\" alt='' title=''  height=\"1280\" width=\"1280\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-Shake-3.jpg 1280w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-Shake-3-300x300.jpg 300w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-Shake-3-1030x1030.jpg 1030w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-Shake-3-768x768.jpg 768w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-Shake-3-100x100.jpg 100w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/Recovery-Shake-3-600x600.jpg 600w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/div><\/div><\/div>\n<div  class='hr av-l38g8qq3-484ead3494ce91f176ad4c8e65e83d7e hr-default  avia-builder-el-13  el_after_av_image  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l38g6w4p-79c4128e1fc84c2d040e9b5094f3bb5d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: left;\"><strong>An article from Birgit Kogler BSc, dietician:<br \/>\nhttps:\/\/www.ernaehrungsberatung-kogler.at\/<br \/>\n<\/strong><\/p>\n<p><strong>Sources:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Akademie f\u00fcr Sport und Gesundheit (2022) Superkompensation. Online im WWW unter:\u00a0<\/span><a href=\"https:\/\/www.akademie-sport-gesundheit.de\/lexikon\/superkompensation.html#:~:text=Die%20Superkompensation%20ist%20eine%20%C3%BCberschie%C3%9Fende,Leistungsf%C3%A4higkeit%20%C3%BCber%20das%20Ausgangsniveau%20hinaus.\"><span style=\"font-weight: 400;\">https:\/\/www.akademie-sport-gesundheit.de\/lexikon\/superkompensation.html#:~:text=Die%20Superkompensation%20ist%20eine%20%C3%BCberschie<br \/>\n%C3%9Fende,Leistungsf%C3%A4higkeit%20%C3%BCber%20das%20Ausgangsniveau%20hinaus.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0Letzter Zugriff am: 8.5.2022<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Graumann L, Walter UN, Krapf F (2019) Regeneration. Jeden Tag erholt, ausgeschlafen und erfolgreich. Riva Verlag, ein Imprint der M\u00fcnchner Verlagsgruppe GmbH, M\u00fcnchen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">K\u00f6nig D, Braun H, Carlsohn A et al (2019) Carbohydrates in sports nutrition. Position of the working group sports nutrition of the German Nutrition Society (DGE). Ernahrungs Umschau 66(11): 228\u2013235\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">K\u00f6nig D, Carlsohn A, Braun H et al. Proteins in sports nutrition. Position of the working group sports nutrition of the German Nutrition Society (DGE). Ernaehrungs Umschau 2020; 67(7): 132\u20139.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mosler S, Braun H, Carlsohn A et al (2019) Fluid replacement in sports. Position of the working group sports nutrition of the German Nutrition Society (DGE). Ernahrungs Umschau 66(3): 52\u201359\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00d6sterreichische Gesellschaft f\u00fcr Sportern\u00e4hrung (\u00d6GSE) (Hrsg.) (2017) Lehrbuch der Sportern\u00e4hrung: Das wissenschaftlich fundierte Kompedium zur Ern\u00e4hrung im Sport. 1. Ausgabe. CLAX Fachverlag GmbH.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Raschka C, Ruf S (2018) Sport und Ern\u00e4hrung: Wissenschaftlich basierte Empfehlungen, Tipps und Ern\u00e4hrungspl\u00e4ne f\u00fcr die Praxis. Thieme, 4. Auflage.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Schek A, Braun H, Carlsohn A et al (2019) Fats in sports nutrition. Position of the working group sports nutrition of the German Nutrition Society (DGE). Ernahrungs Umschau 66(9): 181\u2013188<\/span><\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9278,"featured_media":45664,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[382],"tags":[],"class_list":["post-108967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Regeneration | AlpenPower<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Regeneration | AlpenPower\" \/>\n<meta property=\"og:url\" content=\"https:\/\/woo.alpenpower.com\/en\/regeneration\/\" \/>\n<meta property=\"og:site_name\" content=\"AlpenPower\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/bio.alpenpower\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-16T15:10:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_sq-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"2560\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Philip Kobler\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Philip Kobler\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/\"},\"author\":{\"name\":\"Philip Kobler\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#\\\/schema\\\/person\\\/6d00ef82a68a0eb84712e4d15be91716\"},\"headline\":\"Regeneration\",\"datePublished\":\"2024-12-16T15:10:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/\"},\"wordCount\":2259,\"publisher\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/woo.alpenpower.com\\\/wp-content\\\/uploads\\\/2022\\\/05\\\/pexels-miriam-alonso-7592426_sq-scaled.jpg\",\"articleSection\":[\"Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/\",\"url\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/\",\"name\":\"Regeneration | AlpenPower\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/woo.alpenpower.com\\\/wp-content\\\/uploads\\\/2022\\\/05\\\/pexels-miriam-alonso-7592426_sq-scaled.jpg\",\"datePublished\":\"2024-12-16T15:10:30+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/#primaryimage\",\"url\":\"https:\\\/\\\/woo.alpenpower.com\\\/wp-content\\\/uploads\\\/2022\\\/05\\\/pexels-miriam-alonso-7592426_sq-scaled.jpg\",\"contentUrl\":\"https:\\\/\\\/woo.alpenpower.com\\\/wp-content\\\/uploads\\\/2022\\\/05\\\/pexels-miriam-alonso-7592426_sq-scaled.jpg\",\"width\":2560,\"height\":2560},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/regeneration\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Startseite\",\"item\":\"https:\\\/\\\/www.alpenpower.com\\\/en\\\/startseite-new\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Regeneration\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/\",\"name\":\"AlpenPower\",\"description\":\"Natural Sports Nutrition\",\"publisher\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#organization\",\"name\":\"AlpenPower\u00ae\",\"url\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/woo.alpenpower.com\\\/wp-content\\\/uploads\\\/2019\\\/07\\\/alpenpower_logo.png\",\"contentUrl\":\"https:\\\/\\\/woo.alpenpower.com\\\/wp-content\\\/uploads\\\/2019\\\/07\\\/alpenpower_logo.png\",\"width\":168,\"height\":110,\"caption\":\"AlpenPower\u00ae\"},\"image\":{\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/bio.alpenpower\",\"https:\\\/\\\/www.instagram.com\\\/alpen.power\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/woo.alpenpower.com\\\/en\\\/#\\\/schema\\\/person\\\/6d00ef82a68a0eb84712e4d15be91716\",\"name\":\"Philip Kobler\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/9fa17f69dcbf3d20602702f78e7d8b80e292c07a40a5f3707353a0443e0374ae?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/9fa17f69dcbf3d20602702f78e7d8b80e292c07a40a5f3707353a0443e0374ae?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/9fa17f69dcbf3d20602702f78e7d8b80e292c07a40a5f3707353a0443e0374ae?s=96&d=mm&r=g\",\"caption\":\"Philip Kobler\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Regeneration | AlpenPower","robots":{"index":"noindex","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"og_locale":"en_US","og_type":"article","og_title":"Regeneration | AlpenPower","og_url":"https:\/\/woo.alpenpower.com\/en\/regeneration\/","og_site_name":"AlpenPower","article_publisher":"https:\/\/www.facebook.com\/bio.alpenpower","article_published_time":"2024-12-16T15:10:30+00:00","og_image":[{"width":2560,"height":2560,"url":"https:\/\/www.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_sq-scaled.jpg","type":"image\/jpeg"}],"author":"Philip Kobler","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Philip Kobler","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/#article","isPartOf":{"@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/"},"author":{"name":"Philip Kobler","@id":"https:\/\/woo.alpenpower.com\/en\/#\/schema\/person\/6d00ef82a68a0eb84712e4d15be91716"},"headline":"Regeneration","datePublished":"2024-12-16T15:10:30+00:00","mainEntityOfPage":{"@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/"},"wordCount":2259,"publisher":{"@id":"https:\/\/woo.alpenpower.com\/en\/#organization"},"image":{"@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/#primaryimage"},"thumbnailUrl":"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_sq-scaled.jpg","articleSection":["Latest"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/","url":"https:\/\/woo.alpenpower.com\/en\/regeneration\/","name":"Regeneration | AlpenPower","isPartOf":{"@id":"https:\/\/woo.alpenpower.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/#primaryimage"},"image":{"@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/#primaryimage"},"thumbnailUrl":"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_sq-scaled.jpg","datePublished":"2024-12-16T15:10:30+00:00","breadcrumb":{"@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/woo.alpenpower.com\/en\/regeneration\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/#primaryimage","url":"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_sq-scaled.jpg","contentUrl":"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/05\/pexels-miriam-alonso-7592426_sq-scaled.jpg","width":2560,"height":2560},{"@type":"BreadcrumbList","@id":"https:\/\/woo.alpenpower.com\/en\/regeneration\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Startseite","item":"https:\/\/www.alpenpower.com\/en\/startseite-new\/"},{"@type":"ListItem","position":2,"name":"Regeneration"}]},{"@type":"WebSite","@id":"https:\/\/woo.alpenpower.com\/en\/#website","url":"https:\/\/woo.alpenpower.com\/en\/","name":"AlpenPower","description":"Natural Sports Nutrition","publisher":{"@id":"https:\/\/woo.alpenpower.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/woo.alpenpower.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/woo.alpenpower.com\/en\/#organization","name":"AlpenPower\u00ae","url":"https:\/\/woo.alpenpower.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/woo.alpenpower.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2019\/07\/alpenpower_logo.png","contentUrl":"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2019\/07\/alpenpower_logo.png","width":168,"height":110,"caption":"AlpenPower\u00ae"},"image":{"@id":"https:\/\/woo.alpenpower.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/bio.alpenpower","https:\/\/www.instagram.com\/alpen.power"]},{"@type":"Person","@id":"https:\/\/woo.alpenpower.com\/en\/#\/schema\/person\/6d00ef82a68a0eb84712e4d15be91716","name":"Philip Kobler","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/9fa17f69dcbf3d20602702f78e7d8b80e292c07a40a5f3707353a0443e0374ae?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/9fa17f69dcbf3d20602702f78e7d8b80e292c07a40a5f3707353a0443e0374ae?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/9fa17f69dcbf3d20602702f78e7d8b80e292c07a40a5f3707353a0443e0374ae?s=96&d=mm&r=g","caption":"Philip Kobler"}}]}},"_links":{"self":[{"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/posts\/108967","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/users\/9278"}],"replies":[{"embeddable":true,"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/comments?post=108967"}],"version-history":[{"count":2,"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/posts\/108967\/revisions"}],"predecessor-version":[{"id":108969,"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/posts\/108967\/revisions\/108969"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/media\/45664"}],"wp:attachment":[{"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/media?parent=108967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/categories?post=108967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/woo.alpenpower.com\/en\/wp-json\/wp\/v2\/tags?post=108967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}