As the Scottish physician Mary T. Berry disseminated early guidelines on training hygiene and recovery in women's sports clubs in the early 20th century, she stood against the zeitgeist but for a principle that is more relevant today than ever: performance arises not only from training but also from recovery. This historical insight marks a turning point – away from the "more is better" dogma, towards intelligent load management. Those who seek high performance first protect the foundation: resilient muscles, a stable nervous system, and a nutrition system that accelerates healing.

Sports injuries rarely occur "suddenly." Often, minor overloads have a gradual effect until a tendon, muscle, or joint structure gives way. Two terms are central: Überlastungsverletzungdamage due to repeated, submaximal loading without adequate recovery and Übertraininga state of persistent performance decrements with increased susceptibility to injuries and illnesses due to excessive training load with insufficient recovery. Additionally, Trainingslastthe sum of intensity, duration, and frequency must be related to Erholungszeitthe period during which the nervous system and tissues adapt and repair. It is not only the muscles that are crucial. The central nervous system controls reaction ability, coordination, and force generation. When it becomes fatigued, movement precision decreases – a subtle precursor to misloading. Nutrition acts as a repair program: proteins provide building blocks, and micronutrients like vitamin C and zinc support collagen formation and wound healing. Those who understand these levers reduce injury risks and sustainably enhance performance.

A chronic imbalance of training load and recovery significantly increases the risk of overload injuries, performance drops, and systemic disorders such as overtraining syndrome – affecting hormonal, neurocardiovascular, and psychological systems ^[1]. Early warning signs often manifest neurocognitively: a stable, rapid visual-motor response after training indicates adequate adaptation of the central nervous system; unfavorable trajectories suggest that intensity or frequency is too high and recovery is not keeping pace ^[2]. Concurrently, nutrition plays a preventive role: adequate protein and targeted micronutrients promote tissue healing; a smart intake of carbohydrates, vitamin D, and selected bioactives can reduce infections that disrupt training cycles and subsequently increase the risk of injury ^[3].

A clinical overview of children's and youth sports shows that unbalanced training programs – too much load, too little rest – favor cumulative musculoskeletal damage and overtraining. The result: declining performance, higher rates of injuries and illnesses, and psychological exhaustion leading to burnout. The relevance extends beyond youth, as the biological principles of tissue adaptation and systemic fatigue apply throughout life ^[1]. Additionally, neurophysiological observations provide a practical marker: a speedy simple visual-motor reaction immediately after the session, compared to the resting value, can indicate healthy central activation. If it is absent or deteriorates, it signals the need to adjust intensity and recovery windows – a measurement-based bridge between research and training control ^[2]. A third area of research highlights nutrition as a protection against injuries. A UCI-supported overview of elite cyclists shows: higher protein intake (approximately 1.5–2.0 g per kilogram of body weight daily) and micronutrients like vitamin C and zinc can support skin and wound healing; adequate carbohydrates and protein stabilize training loads, while vitamin D, probiotic strategies, and polyphenol-rich foods can reduce infection susceptibility – an indirect protection for consistent, injury-free training blocks ^[3].

- Plan recovery like training: Allow 24–48 hours of regeneration between intensive sessions and monitor your reaction time after sessions. If it worsens compared to rest, reduce the next load or extend the break ^[2].
- Use "neuro-checks": 2–3 minutes of simple reaction time tests (e.g., app-based tap or light response) before and 5–10 minutes after training. Constant or improved values suggest adequate CNS adaptation; worse values signal the need for load adjustment ^[2].
- Use protein strategically: Aim for 1.5–2.0 g of protein per kg of body weight daily, spread over 3–5 meals. Incorporate vitamin C and zinc-rich foods (e.g., citrus, berries, peppers; beef, legumes, nuts) to support tissue healing ^[3].
- Stabilize the immune system for injury-free continuity: Meet carbohydrate and protein needs around hard sessions, optimize vitamin D status (check medically, supplement strategically if deficient), and consider probiotic and polyphenol-rich foods (e.g., kefir, yogurt; berries, cocoa) to reduce training-related infections ^[3].
- Protect the gastrointestinal tract during training: Test "good training" and mix carbohydrate sources (glucose/maltodextrin-fructose) to reduce discomfort and maintain energy supply – crucial for preserving technique and coordination amid energy gaps ^[3].
- Set clear boundaries against overtraining: Reduce volume/intensity by 20–40% for 7–14 days if persistent fatigue, performance drops, sleep disturbances, or mood lows occur. Increase again only when reaction time, sleep, and mood are stable ^[1][2].

High performance arises when load, recovery, and nutrition interconnect. Plan breaks as precisely as intervals and nourish recovery with protein and micronutrients. Start today: reaction test after training, recovery in the calendar, optimize protein and vitamin D status – and injuries will remain the exception.