If your body does not provide the right factors for muscle recovery, training will be just a waste of time. This reminds me of an acquaintance who used to go to the gym – daily – to take some pictures in the gym mirror.
He never cared about a post-workout meal or how long he needed to sleep. His muscles never grew.
This type what they say the most, “If it were not for my bad genes, I would be the most prominent candidate for Mr. Olympia,”. Look around at the gym and you will find a lot.
This article explains what muscle recovery is, besides the best methods that can help you repair muscle fibers damaged from exercise.
What is the importance of muscle recovery?
Muscle recovery is one of the most important things that you must put in the first place in your priorities as a player or a bodybuilder, as during your exercise you squeeze muscle fibers strongly and tear some muscle fibers and then rebuild them stronger during the recovery period, which required to do to build muscles.
Recovery Muscular takes some time and for a complete and proper recovery of the muscle, you should not exercise this muscle for a few days until it fully recovers, and muscle recovery does not depend only on the duration, but on the size of the muscle, how you nourished, the intensity of your exercise and other things, let’s go into some details a little.
Muscle recovery and its relationship to muscle building
Muscles don’t grow in the gym. Strength training stimulates the body to build muscle by causing minimal damage to the muscle tissue.
The body then provides the muscles with the nutrients – chiefly protein – to repair this damage and produce new muscle fibers that are stronger and larger than before.
As strenuous exercise works to accumulate metabolic products in the body, especially lactic acid. And if the muscle cells become full of lactic acid, this causes muscle pain.
This may weaken the electrical stimulus needed for muscle contraction.
What happens in the body during muscle recovery?
1- Repair of muscle fibers: When you exercise, damage occurs to muscle fibers. During recovery this damage repaired and new fibers rebuilt, and when the fibers linked, they become larger and stronger.
2- Fluid recovery: During physical exercise the body sweats, causing fluid loss.
When you properly hydrate your body before, during, and after exercise, you can maintain adequate fluid levels. These fluids are important in delivering nutrients to the body’s vital organs and muscles via the bloodstream.
3- Protein synthesis: This is especially common after weight training. A study published by the National Institute of Health reported that muscle protein synthesis in humans increases 50% after four hours of training.
Protein synthesis grows your muscles, giving them the ability to handle more effort.
The time required for muscle recovery
It takes 48-72 hours for the body to get rid of the lactic acid collected in the muscles.
This may differ from person to person according to the nature of the body, the exercise method, the type of muscles, etc.
What happens if you exercise before the muscles fully recover?
Not only will this make exercise useless, but it may cause damage and wear to the existing muscles. Add to:
- Muscle pain: strenuous exercise causes the body to accumulate metabolic products, especially lactic acid.
If the muscle cells become full of lactic acid, it causes muscle pain. This may weaken the electrical stimulus needed for muscle contraction.
- Sleep disturbance: This is one of the first signs of over-training.
This is because your body does not differentiate exercise from other stress. So you enter a chronic condition that dominates your mind. Result: you get insomnia caused by stress.
- An urgent craving for sugars and citrus fruits: This is another sign that you are not allowing enough time to recover.
It could be because of an electrolyte imbalance caused by lost fluids in sweat, or because levels of cortisol and other stress-related hormones are out of control and trigger cravings.
Either way, your body is looking for faster ways to replenish your fuel sources.
How to help your body recover muscles?
The better the quality of your muscles’ healing, the sooner you can build stronger and bigger muscles.
And because there are so many factors that would enhance the quality and speed of muscle recovery, we divide them into several aspects.
1- Do not exercise one muscle group on two consecutive days: Training the muscles before it fully recovers them may cause body pain during exercise, which limits your ability to exercise. Also, this may cause the existing muscles to wear out.
2- Train according to a professional exercise schedule: When experts design any training program, they do not neglect the rest days to help the body recover from the damage of exercise.
The program design approach also avoids putting in days you train your core muscles before or after the auxiliary muscles.
For example, most training programs aim to have chest days away from shoulder and triceps days.
This is normal, given that the triceps and shoulder muscles act as auxiliary muscles on the day of the chest.
Factors related to nutrition
Studies show that what you eat after exercise can have a big impact on how quickly you recover. Training increases insulin sensitivity in the body, which stimulates the muscles to absorb nutrients faster.
Here are the most important of these nutrition tips to speed up muscle recovery:
1- Post-workout meal:
It is important to get a meal containing enough protein immediately after exercise.
Where the body synthesizes protein, and then provide the muscles damaged from training with the quantities to repair the damage resulting from exercise, and rebuild new fibers.
Research shows that the amount of protein required daily to build muscle “1.6 grams per kilo of body weight.”
2- Eat carbohydrates after exercise:
It is preferable that the meal after exercise contains enough healthy carbohydrates to replenish glycogen stores.
“Glycogen – is the glucose that the body stores as a source of energy during exercise.”
Naturally, it consumed during your training session.
3– Eat protein throughout the day:
Breaking down protein throughout the day can help your body improve protein digestion and absorption.
Here are your top protein options throughout the day:
- Right before bed: Eat a protein snack that slows down absorption, such as found in dairy products such as cheese, a brilliant solution given that the sleep period is relatively long and your body can absorb the protein during it.
- At breakfast: After a restful sleep, protein, which found in an egg and milk-based meal, for example, can boost the body in repairing muscles throughout the day.
- Have a cup of milk with coffee or chocolate during the day: This will definitely enhance your body’s ability to meet your muscle protein needs during the day.
- Right before a workout: You might see it as a little weird, but plenty of research has proven that consuming 20 to 30 grams of protein before a workout can increase the rate of muscle protein synthesis that lasts for several hours
4- Drinking fluids and juices:
The body loses a lot of important fluids during exercise.
A lot of research shows the importance of these fluids in the metabolism process, and the transport of nutrients to all parts of the body. Replenishing the body with these fluids considered one of the most important factors in muscle recovery.
Rest during muscle recovery
Resting while your muscles recover isn’t just about sleeping or lying in front of the TV all day. In fact, there are several strategies you can follow to speed it up and get the most out of it.
1- Passive comfort:
Well, this type of thing is that you can lie in front of the TV and kick the sofa with your feet however you want. Just sit down to enjoy a cup of ice cream, so that your mind can relax from the pressure of training.
2- Active Rest – Positive:
Would you mind going for a 10-minute walk? Or do some stretching exercises at home?
This type of low-intensity exercise, during which you will not feel any fatigue, is very beneficial as it works to speed up blood circulation, which may enhance the speed of blood flow to provide the muscles with the required nutrients.
3- Rubber roller massage:
Exercise causes contractions in muscle tissue, and thus some knots can occur.
If you are a beginner, you probably haven’t encountered this problem yet. To avoid them, massages or massages – either personal – or by using rubber cylinders can help you loosen these muscle knots. It also has benefits for widening the arteries to supply the muscles with the nutrients.
4- Rest during training:
You can relax your tired muscles while training a different muscle group.
An example of this is a “push – pull – man” training program that ensures that the muscles that help in push-ups work one day, and their counterpart that works on pull-ups on another day.
This allows the muscles to rest positively. Naturally, the push muscles may work very little during the day of pull, even while warming up.
5- Sleep: The most time muscle grows is during sleep. The body produces most of the growth factors and hormones that aid in muscle repair and recovery daily.
Getting the recommended seven to nine hours of sleep per night allows these growth factors to do their work.
To Read: Top Best Muscle Building Foods