Faster training success thanks to super compensation

super compensation

Do you still think that a lot of training automatically yields a lot? Then unfortunately I have to disappoint you. You will only achieve the best results if you train well and then give your body the ideal rest break.

How does the super compensation principle work?

Simply put, super compensation means that your body gets better during the training breaks. The idea of ​​super compensation is often used in strength and endurance sports to show why the recovery phase is so important.

The model shows that after the right effort, your body does not only fully recover its strength. If you train with the right stimulation during training, you will even increase in strength and your body can prepare for yet another load. This way you stimulate muscle growth, strengthen your tendons and ligaments and improve your endurance.

In order for your body to really perform better, it also needs the right nutrients. Proteins, for example, are particularly important for muscle growth. If you want to provide your muscles with protein quickly after training, Whey Protein can help.

Mix some water or milk with the protein powder, shake … and you have a delicious shake!

However, this new improved level will not last long. If you wait too long for the next training session, the positive adjustments will be lost and you will start from 0 again.

However, if you exercise too often, you are not giving your body enough time to recover. Instead of building strength or endurance, your performance will decrease in the long run. Over time, you will enter a state of overtraining.

How do you use the principle of super compensation?

Think about your own training goal. Determine your training dates. Schedule the increase in intensity and duration of the training sessions – at least in theory – and don’t forget to schedule regular recovery days.

5 stages of the super compensation

1. Starting situation

Your physical condition just before training. Well restored at best.

2. Load phase and fatigue

During a workout you put your body in a state of fatigue. To induce super compensation, the workout has to really exhaust your body. Only then is there an effective training stimulus. If the training session is too easy, there is no training incentive and no super compensation will take place.

if you ever feel tired and weak before a workout? Energy Aminos work as a kind of ‘ wake up booster ‘ so that you can start your training with full focus.

3. Recovery phase

When you have finished exercising, your body ensures that it replenishes the used energy stores. Your body wants to quickly return to its original state.

During this phase, make sure your body is getting the right nutrients. Healthy carbohydrates to replenish your energy stores. And proteins from which your body can form the essential amino acids.

Recovery Aminos provide you with dextrose and maltodextrin as readily available carbohydrates as well as essential amino acids for your muscles.

4. Super compensation

But instead of just returning you to your original state, your body is also preparing for the new burden. And it ensures that your muscles grow and your energy supply increases.

5. Back to the initial situation

If you wait too long for the next load after a training session, your body will return to its original state. For example, if you only exercise once a week, you can become frustrated because you don’t notice any improvement.


The right time for your next workout is more important than the frequency of your workout. But the intensity of your training is also crucial to ensure that super compensation occurs. If you train too lightly, your body will not strain itself enough and there will be no supercompensation.

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