Supercompensation is a model from training theory that describes how the body adapts after exertion. A training stimulus, such as a strength session, first leads to short-term fatigue and a slight drop in performance. In the recovery phase that follows, the body does not merely make up for this state but, according to the model, adapts for a short time beyond the original level so as to be better prepared for a similar stimulus in future. If training is repeated in exactly this phase, performance is supposed to improve step by step.
In practice the model is greatly simplified and the exact timing of supercompensation can hardly be determined precisely, yet it illustrates clearly why both the training stimulus and the recovery afterwards are necessary.
Relevance for training and nutrition
In practice, the concept mainly means that neither constant training without breaks nor overly long training breaks lead to lasting progress. A training plan that alternates load and recovery sensibly makes the best use of this effect, more on this in the section training plans. Nutrition also plays a role in the recovery phase: enough energy, protein and sleep support the adaptation processes the supercompensation model alludes to, even though the exact course cannot be measured in everyday life.
