Misconceptions revealed: Myths about regeneration: The 6 biggest misconceptions and what's really true

You've worked hard on your defined core or finally achieved that perky butt you've always dreamed of – a break can only set you back. That's what many active athletes think.

The fact is, if the last training stimulus was far in the past, the local muscles will atrophy.

"The maximum time window between two training sessions should be two to three days," advises personal trainer Olivia Ederer from Munich. But you can and should allow yourself this time window.

If you completely forgo rest, you'll quickly end up overtraining . This, in turn, leads to significant performance losses, fatigue, and even serious infections.

The good news for anyone planning a longer vacation or who doesn't have a gym nearby at times: Any form of exercise, including swimming, yoga, or a bike ride, will help you maintain your performance level - and actively recover at the same time.

Sipping a protein shake after a workout is all it takes. This is what recovery looks like for many strength athletes.

Nutrition plays a major role in recovery and performance improvement – ​​and protein is essential. But it's not everything! Post-workout snacks or shakes should ideally consist of 30 percent protein, 40 percent carbohydrates, and 30 percent fat.

Our recommendation: Provide your body with all the essential nutrients it needs throughout the day. These include vitamins, proteins (approximately 1 to 1.2 grams per kilogram of body weight), long-chain fats, and complex carbohydrates.

Your diet should include green vegetables, avocado, legumes such as chickpeas or lentils, eggs, organic chicken or salmon, pumpkin, sweet potatoes, beetroot , carrots and whole grain products.

Also drink plenty of water to help your organs remove waste products and toxins and transport important nutrients to where they are needed.

Once you're in the flow of training, taking breaks isn't always easy, I know that from my own experience.

For a long time, I overtaxed my body—with six to seven training sessions per week. The fear that my performance level might stagnate or even decline was too great.

The result: Exactly what I feared happened. I could no longer keep up with my training; I was tired, worn out, and felt unbalanced.

Since I started scheduling rest days into my training routine and consciously paying attention to my body's signals, I've been feeling better. I now know that recovery doesn't mean lazing around on the couch and eating. I go to the sauna, do yoga, or take a walk and provide my body with essential nutrients.

A healthy balance and strong biceps can only be achieved through active regeneration.