Wrong Regeneration Makes Hardest Training Useless. And the Worst Thing Is Eating Too Little

Intense training is rendered ineffective without proper regeneration and nutrition, according to sports nutrition scientist Martijn Redegeld. He highlights that even the most rigorous training regimens yield no benefits if the body is not adequately fueled and allowed to recover.

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Our plan was to make every race as hard as possible, with extremely high energy expenditure.

Redegeld's insights are particularly relevant to cycling, where he previously worked with the Jumbo-Visma team. He points to Jonas Vingegaard's two Tour de France victories as prime examples. Vingegaard's success was significantly bolstered by superior energy management during races and more effective recovery strategies compared to his main competitor, Tadej Pogacar. The strategy involved making races as demanding as possible to deplete rivals' energy reserves.

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I tried to eat as much as possible, but none of it went into the legs.

While the importance of nutrition during recovery is increasingly recognized in professional endurance sports, many ambitious amateur athletes still neglect this crucial aspect. Redegeld notes that a decade ago, the prevailing mindset among some professionals was "eat little, get strong." Although sports nutrition has advanced, with improved formulations and a greater understanding of its significance, amateurs often overlook the vital role of post-exercise fueling and recovery, potentially hindering their performance and increasing their risk of illness and injury.

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When we don't give it the energy for it, we can get sick and injured.