Improve athletic performance in a targeted way: Here's how!

Do you train regularly but want to get more out of it? Boost your performance with smart nutrition, well-planned training, and targeted recovery. Discover functional product solutions from Layenberger to help you reach your performance goals. Get started now!

1. Fundamentals of athletic performance

Performance is more than just pure muscle power. It arises from an interplay of:

• Power
• coordination
• Endurance
• speed
• flexibility
• Mental strength (for example, resilience, ability to concentrate)
• Personality (Motivation)

These factors are often also dependent on your genetic predisposition, psychological abilities, muscle metabolism, and cardiovascular system. To optimize your athletic performance, it's best to train all of these factors.

Start now : Ideally, set yourself individual goals – clearly defined and realistic. Whether you want to improve your 10k time or gain more power in the gym: Training is only effective with a goal-oriented approach.

Tip for beginners : Start with a simple fitness analysis (e.g. via app or personal trainer at the gym) and set 2-3 realistic goals for the next few weeks that fit into your everyday life and that you can actually implement.

2. Training methods for performance improvement

How do you train appropriately to improve your individual performance?

Supercompensation is the key : Only those who challenge themselves sufficiently – and regenerate properly – truly develop further.

Supercompensation is a natural adaptation response of your body. After your workout, your body not only restores your original performance level but even temporarily increases it. This prepares your body for future stresses!

And here's how it works:

1. Stress : The training challenges your muscles and your energy systems.
2. Regeneration : Targeted rest periods enable recovery and thus adaptation.
3. Supercompensation : You become more efficient.
4. Return of performance (if no new stimulus is applied, to the initial level)

Try these types of training for improved performance:

• HIIT: Short, intense stimuli – ideal for fat burning and endurance.
• Strength training: Promotes muscle growth and hormonal performance readiness.
• Cyclical endurance training: Improves aerobic capacity sustainably.

3. Nutrition for more energy & performance

Your training isn't the only factor crucial for improving your performance. What you eat before, during, and after training also determines your progress.

Smart nutrients provide energy for better performance during training, promote muscle growth and recovery. These basic nutrients should always be included in your pre- and post-workout meal:

• Carbohydrates = fuel (before training)
• Proteins = building blocks for muscles (after training)
• Fats & micronutrients = hormone balance & cell health

Timing is everything:

• Pre-workout : Easily digestible snacks (e.g., banana & Isostar Hydrate & Perform Powder )
• Intra-workout : Rapidly available carbohydrates and amino acids (e.g., Isostar Tabs & Gels , Gymper EAA Powder )
• Post-workout : Protein-rich regeneration snacks (e.g. Layenberger High Protein Bars & 3K Protein Shakes )

Discover Layenberger's products for regeneration and muscle building to improve your performance even after training.

4. Understanding Regeneration and Supercompensation

Your progress doesn't happen during training – but in the rest afterwards. Recovery is not a luxury, but essential.

In addition to your training, this also includes:

• Sleep: 7–9 hours for hormonal balance and cell repair
• Nutrition: Anti-inflammatory foods, proteins & fluids
• Active recreation: walks, mobility training, stretching

Promote your regeneration and recovery with Layenberger 3K Protein Shakes and support your electrolyte balance after training.

5. Practical tips for getting started

There isn't one single strategy – but rather the right one for you. We'll show you how to adapt your training to your goal, even as a beginner.

These 4 tips will help you, as a fitness beginner, to improve your performance.

• Setting goals: Establish a routine, set realistic goals (e.g., 3 workouts per week)
• Documenting your performance: Motivation through visible progress and simple tools (e.g., your personal weekly plan)
• Targeted regeneration through sufficient breaks and sleep to increase your energy and build muscle.
• Nutrition: Support your body's recovery with Iso Star Tabs during your regeneration period.

If you want more, you need to train more strategically. The combination of structured training, smart nutrition, and consistent recovery will take you further – sustainably and motivatingly.

Support your progress with functional products from Layenberger, such as protein-rich bars or isotonic drinks for optimal energy and regeneration.

Sources: https://flexikon.doccheck.com/de/Sportliche_Leistungsf%C3%A4higkeit . https://www.deine-gesundheitswelt.de/sport-bewegung/superkompensation#:~:text=Laut%20Definition%20ist%20die%20Superkompensation,wiederherstellt%2C%20sondern%20dieses%20sogar%20%C3%BCbersteigt https://www.akademie-sport-gesundheit.de/magazin/superkompensation.html . https://www.fitness-coach-me.de/2020/06/01/regeneration/