Tags: Regeneration, Supplements

When to take a break and which supplements can help

Getting sick is never pleasant—especially for people who exercise regularly and pay attention to their performance. But how should you react when a cold or flu is coming on? When is exercise still acceptable, when should you take a break, and which supplement recommendations can support recovery? In this article, we'll answer these questions and show you how to best help your body get back to fitness quickly.

Exercise when ill – yes or no?

Many athletes struggle with skipping training. However, sometimes it's necessary to give the body rest to facilitate a quick recovery—even if the goal is to build muscle or prepare for a bodybuilding competition.

Mild cold or serious infection?

A good indicator for the decision “sport or break?” is the so-called “neck rule”:

• Symptoms above the neck (e.g., nasal congestion, slight itching, sneezing) → Light exercise may be possible as long as you don't feel fatigued. A walk or light mobility training is often fine.
• Symptoms below the neck (e.g., cough, fever, body aches, severe fatigue) → No exercise! The body needs all its resources for recovery.

Why exercising with fever is dangerous

Exercising while feverish is especially risky, as it significantly increases the risk of myocarditis. Even if symptoms subside, you should be fever-free for at least 48 hours before resuming exercise or targeted strength training.

The right break during sports

How long should you take a break?

• Mild cold: If you only had a mild cold and no fever, you can resume light training after a few days.
• Severe illness with fever: At least one week off after symptoms subside, ideally with a gradual return.
• Flu or other serious infections: A break of two weeks or longer may be advisable, depending on the individual course.

Return to training

Start at a low intensity (e.g., 50% of your normal workload) and listen carefully to your body. Returning too early can delay recovery or lead to relapse .

Excessively high cortisol levels can slow your recovery and hamper muscle growth. Read more about cortisol in bodybuilding and fitness here.

Supplements to support the immune system

In addition to adequate rest and a healthy diet , certain nutritional supplements can help strengthen the immune system, promote recovery, and facilitate the return to strength training.

1. Vitamin C

Vitamin C is known for its immune-boosting properties. Studies show that regular supplementation can shorten the duration of colds by approximately 8–14%. Recommended dosage: 500–1,000 mg daily.

2. Zinc

Zinc plays a key role in the immune system. Supplementation can help relieve cold symptoms faster—especially if taken at the first sign. Dosage: 15–30 mg daily (preferably in the form of zinc gluconate or zinc picolinate).

3. NAC (N-acetylcysteine)

NAC is a precursor to glutathione, one of the body's most powerful antioxidants. It helps loosen mucus and clear the airways. It also has anti-inflammatory properties. Dosage: 600–1,200 mg daily.

4. Vitamin D

Vitamin D is essential for a strong immune system. A deficiency can increase susceptibility to infections. Supplementation is particularly recommended in winter. Dosage: 2,000–5,000 IU daily (depending on blood vitamin D levels).

5. Glutamine

Glutamine is an amino acid that supports intestinal health—an important factor for a strong immune system, as approximately 70% of the immune system is located in the intestines. Dosage: 5–10 g daily.

6. Arginine

Arginine promotes blood circulation and can strengthen immune function. It is often combined with lysine to prevent viral infections such as herpes. Dosage: 3–6 g daily.

7. Carnitine

Carnitine supports energy production in cells and can help reduce fatigue after illness. Dosage: 1–3 g daily.

8. Multivitamin supplements

A high-quality multivitamin can help compensate for potential micronutrient deficiencies, especially if your diet is suboptimal during illness. Look for products with bioavailable forms of vitamins and minerals.

Additional tips for faster recovery

• Get enough sleep (at least 7–9 hours per night)
• Drink plenty of fluids (water, tea with honey and ginger)
• Avoid sugar and alcohol as they weaken the immune system
• Light, nutrient-rich food (vegetables, soups, broths)

Urs Tip: Since many people on Instagram ask me about my "protocol" when the first symptoms appear, you will find it attached:

• 5g VitC
• 100mg zinc (not on an empty stomach!)
• 3x600mg NAC
• 600 meg selenium
• 50,0001U VitD
• 30-50g glutamine (spread throughout the day)
• 3x5g arginine
• 3x2g Cartin
• Multivitamin (as always)
• Drink plenty of water & tea
• When it gets better, start slowly with walks

Conclusion: Patience pays off

It can be difficult to put training on hold, but proper recovery is essential to staying healthy and productive in the long term – whether in strength training, fitness, or competition preparation.
Supplements like vitamin C, zinc, NAC, and vitamin D can support recovery, but should not be seen as a substitute for sleep and a balanced diet. Listen to your body and give it the time it needs to return to full performance.