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Brawn Nutrition TB 500

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Brawn Nutrition TB 500 – another regeneration peptide (compatible with BPC-157) What is Brawn Nutrition TB 500? TB 500 stimulates actin product...

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Brawn Nutrition BPC-157

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Brawn Nutrition BPC-157 – pain-free joints with the peptide BPC-157! What is BPC-157? BPC-157, also known as BPC 157 Body Protection Compound or...

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SNS ReV02 Produktbild – Performance-Supplement bei Muscle Lab
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SNS ReV02

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SNS ReV02 – the performance product of the year 2025 What is the SNS ReV02? The ReV02 is an absolute Trade fair novelty and the new...

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Hi Tech Satietrim Saffron Extract

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The Hi-Tech Pharmaceuticals Satietrim Saffron Extract – particularly high-quality saffron extract form What is Satietrim Saffron Extract? Hi-T...

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Brawn Nutrition PeakO2

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Brawn Nutrition PeakO2 – more Performance and endurance in training What is PeakO2 and what can you do here expect? PeakO2 is not j...

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Dorian Yates The Creatine Kreatin Monohydrat Kraft Muskelaufbau Muscle-Lab lemon
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Dorian Yates The Creatine

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Dorian Yates The Creatine – double the form of creatine with beta alanine and taurine! What does Dorin Yates The Creatine offer? The Creatine ...

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SNS Senactiv XT

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SNS Senactiv XT – Endurance, Regeneration and healthy anti-aging with the patented Senactiv! What is SNS Senactiv XT? Senactiv is a ...

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Allnutrition GABA

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Allnutrition GABA – sleep support with relaxing effect What is Allnutrition GABA? Allnutrition GABA contains gamma-aminobutyric acid, a non-pr...

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SNS C3G XT

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SNS C3G XT – modern nutrient Partitioner (GDA) and nootropic support What is the SNS C3G XT? The C3G, also known in technical terms ...

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Hydrapharm Unbreakable Pro

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The Hydrapharm Unbreakable Pro – miraculous healing product What is Hydrapharm Unbreakable Pro? Powered by innovative science and groundbrea...

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Hi Tech Pain-Rx™

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Hi-Tech Pharmaceuticals Pain-RX – The potent COX-2 inhibitor for pain relief and inflammation (gentle on the stomach!) What is the Hi Tech Pain-...

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FA Nutrition Napalm LEAA 9

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FA Napalm LEAA 9 – all amino acids with increased leucine content from fermented vegan sources (plant-based) What does the FA Napalm LEAA 9 offe...

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Revange Nutrition No Stress

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The new Revange Life series impresses with high-quality health support – with the No Stress, everyday life becomes much easier! What is No Stres...

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Himalayas Vasaka

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Himalaya Vasaka – Support for the respiratory tract in cases of mucus and cough What is the Himalayan Vasaka? Himalayan Vasaka is an Ayurvedic...

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BPS Pharma CJC-1295

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CJC 1295 – a new, ibutamoren-like peptide What is CJC 1295? CJC 1295 is a new peptide which is already being hotly debated in expert...

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SNS Theracurmin XT

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SNS Theracurmin XT – Curcumin with 27x increased bioavailability! What is SNS Theracurmin XT? The patented Theracurmin is a particu...

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Dark Labs Alpha Creatine

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Dark Labs Alpha Creatine – the special creatine formula with stronger effect What does Alpha Creatine contain? The Alpha Creatine cont...

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Dragon Labs Vitality Zinc Chelates

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The Vitality Zinc Chelate – The highest quality form of zinc for many important functions in the body What is Vitality Zinc Chelate and what are...

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GN Gaba Powder Health Line

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What does GN Laboratories GABA Powder help users achieve? growth hormone secretion increased by up to 600% Improve sleep quality Improve a...

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Big Zone Glutamin 500 g Dose – reines mikronisiertes L-Glutamin Pulver für Muskelregeneration
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Big Zone BZ Glutamine

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Big Zone BZ Glutamine with extra high quality seal ensures a healthy immune system and better regeneration What is L-glutamine and what can it b...

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Glaxon Flight Regenerate

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The new Glaxon Flight Regenerate – The BEST regeneration product 2020! What does the new Glaxon Flight Regenerate offer and what is its optimal ...

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Olimp Collagen Activ Plus

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What are the benefits of the new Olimp Collagen Activ Plus? With Collagen Activ Plus, the company Olimp has developed a product that is, above a...

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Muscle Addiction Recovery Fix

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Muscle Addiction Recovery Fix – THE regeneration product against constant muscle soreness What is the Muscle Addiction Recovery Fix? The Muscl...

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ALRI HumaPro EAA capsules

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ALRI HumaPro EAA Capsules – the best post-workout product in capsule form What do ALRI HumaPro EAA capsules offer? ALRI HumaPro powder is a we...

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BPS 4 Your Recovery

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The BPS Pharma 4 your R3cov3ry – The sleep booster with innovative joint support formula What is the BPS Pharma 4 your Recovery? BPS Pharma 4 ...

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IronMaxx GABA

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IronMaxx GABA – the neurotransmitter for better sleep! What is IronMaxx GABA and what can it be used for? IronMaxx GABA is a substance contain...

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NP Nutrition Zinc Chelate

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The Zinc Chelate from NP Nutrition – Pure and very high-quality form of zinc What is NP Nutrition Zinc Chelate? The Zinc Chelate from NP Nutri...

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Big Zone Joint Protect

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Big Zone Joint Protect – high-quality joint support from Big Zone What does Big Zone Joint Protect offer? Many athletes suffer from joint pain...

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#Sinob Blackline 2.0 Zinc Chelapro

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The Blackline 2.0 Zinc Chelapro – The popular zinc chelate form as a single active ingredient What is Blackline 2.0 Zinc Chelate and what are th...

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Chemical Warfare L-Glutamine

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Chemical Warfare L-Glutamine – Supports a normal immune system and muscle building What is Chemical Warfare L-Glutamine? Hard training session...

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Applied L-Glutamine Powder

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Applied Nutrition L-Glutamine – micronized glutamine for a better immune system and regeneration What does Applied Nutrition L-Glutamine offer? ...

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CNP L-Glutamine

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The CNP Glutamine 250g – individually dosed L-Glutamine in 100% purity for sporting activities What is CNP Glutamine? Glutamine is an amino ac...

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Naughty Boy Winter Soldier Blackout

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Naughty Boy Winter Soldier Blackout – Sleep support and more relaxation with the Blackout What is the Naughty Boy Winter Soldier Blackout? Nau...

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BPS Pharma 4 Your Recovery

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The BPS Pharma 4 your recovery – sleep booster and faster regeneration in capsule form What is the BPS Pharma 4 your recovery? BPS Pharma has ...

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56,90 €

ALRI HumaPro Powder

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The ALRI HumaPro – the most powerful post-workout formula in the world? What is the ALRI HumaPro and how should this product be understood? Th...

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Supplement Needs Joint Stack

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The Supplement Needs Joint Stack – a particularly high-quality and effective joint protection support What is the Supplement Needs Joint Stack? ...

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Allnutrition Glutamine Recovery Amino

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Allnutrition Glutamine Recovery Amino – Glutamine + Taurine for better regeneration What is Allnutrition Glutamine Recovery Amino? Allnutritio...

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Swanson Apple Cider Vinegar

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Swanson Apple Cider Vinegar – Apple cider vinegar in capsule form for the diet What does Swanson Apple Cider Vinegar offer? Apple Cider Vinega...

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Scitec Nutrition EAA+ Glutamine

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Scitec Nutrition EAA + Glutamine – Maximum regeneration for your muscles! What is Scitec Nutrition EAA + Glutamine? Scitec Nutrition is probab...

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Animal Immune Pak

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Animal Immune Pak – Tablet packs for a better immune system What is Animal Immune Pak? The Animal Immune Pak is a daily tablet pack for your i...

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Zein Pharma Melatonin 1mg

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Zein Pharma Melatonin 1mg Tablets – Shortened sleep aid according to scientific standards What is Zein Pharma Melatonin 1mg? Melatonin is our ...

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SinobCore CykloDex

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#SinobCore CykloDex – 100% Cluster Dextrin® for fast energy during training What is SinobCore CykloDex? Cluster Dextrin is one of the new form...

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What does regeneration mean?

Our body's regeneration is a process that begins both physically and mentally when we are subjected to significant (physical) exertion. Through our body's own regeneration, we are able to return to a normal state – with an improved level of fitness. Muscle recovery after exercise, in particular, is still an underestimated factor, often even more so in bodybuilding and the gym. Many young athletes believe that muscles grow by being "pumped up." However, this is false – supercompensation is the buzzword that is responsible for actual muscle growth.

Why is regeneration so important in strength training?

Strength training during exercise causes small tears in our muscles. These "micro-tears" usually manifest as muscle soreness (not always) or soreness, or muscle fatigue. After exertion or training, the body begins to repair these micro-tears during the recovery phase. Energy reserves are replenished, and the regeneration phase serves to heal muscle tissue after injuries. Energy stores are replenished, and training can begin again.

Tips to improve recovery in strength training?

  • Dynamic stretching before training
  • Static stretching after training
  • Cold shower
  • Sauna after training
  • Regular rest periods
  • Quickly available protein source + carbohydrates after training (fill glycogen stores)
  • High-dose Omega-3 fish oil capsules
  • Take electrolytes during your workout
  • Vitamins and minerals in the post-workout shake
  • Cool Down

What can you do for optimal regeneration?

Regeneration is a process that doesn't happen overnight. There's a rule of thumb that's been memorized in strength training:

  • Large muscle groups require approximately 72 hours of recovery time
  • Small muscle groups require approximately 48 hours of recovery time

However, these are only guidelines, as recovery time varies from person to person and depends on their lifestyle. However, there are several things you can do to speed up this recovery time. Depending on the intensity and severity of your muscle soreness, several things can help reduce muscle soreness and accelerate recovery:

  • The diet is particularly rich in protein and with lots of vegetables for antioxidants and anti-inflammatory
  • Omega-3 fatty acids in the form of fish oil capsules against inflammation
  • Running training with easy running to promote the cardiovascular system and stimulate blood circulation.
  • Give your body relaxation - ice shower or ice bath or sauna
  • Avoid intensive training until muscle recovery is complete (as long as there is noticeable muscle soreness)
  • Avoid alcohol or other harmful habits - the strain on the liver alone reduces the regeneration process when alcohol is consumed
  • Include a rest day in your weekly routine (or more if needed)
  • A good warm-up before training

What supplements improve recovery?

There are numerous supplements that can have a positive impact on recovery and regeneration. Protein, in particular, can have a significant impact on recovery after intense training sessions, but vitamins and minerals (both during and after training) are also optimal for ensuring nutrient supply.

How long does the regeneration process take?

Regeneration in the body is governed by highly complex processes. There are several types of regeneration, as muscles regenerate not only after a training session under high stress; this can take several days or even weeks (in the case of muscle injuries). Tendon and joint injuries, or injuries to passive structures, are more protracted and can last up to a year.

Can muscle soreness be harmful?

During intense training, muscles are strengthened by repairing micro-tears and expanding with new muscle mass through protein deposition. This allows for increased performance and higher training intensity.

Will my body perform better after recovery?

Generally, when it comes to training stimuli, proper recovery definitely improves performance. However, when it comes to serious injuries, the body needs more time.

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