Muscle Recovery: Essential to Your Next Workout

A muscle gives at the gym  leading to weeks of rehab. Muscle recovery should be part of every training plan (specifically post-workout). But there are multiple strategies athletes can employ that lead to muscle health–even things like diet can impact how your muscles recover. Knowing what to do, and when to do it, can help avoid the injuries that’ll set you back weeks.

Why is Recovery Important?

An important goal of every training session is to break down muscle. Without recovery, a significant portion of that work might be a waste of time. So, what exactly happens during recovery? That’ll depend on the person and activity, but generally, four different things are happening while you’re resting.

Synthesis of protein: This is what leads to muscle growth. During recovery is when most muscle is built, because muscle protein synthesis increases by 50% four hours after a workout (like resistance training).

Rebuilding of muscle fibers: Micro tears in muscle fibers are a normal part of exercise, happening when we put strain on our muscles. Recovery allows these fibers to heal and become stronger during that process.

Fluid restoration: We sweat (and lose a lot of fluid through exhaled air).2 Hydrating before, during and after a workout is important, because these fluids help deliver nutrients to organs and muscle through the bloodstream.

Removal of metabolic waste products: Acids (via that pesky little proton associated with lactate) accumulate during a workout, and recovery gives the body time to restore intramuscular pH and reestablish intramuscular blood flow for oxygen delivery (among other things).

Consuming Your Way to Recovery

It may not seem obvious, but a combination of hydration, diet, and supplements can do wonders for the muscles.

• Hydration: During and After Exercise
• Diet: Protein, Carbohydrates and Fat All Work Together
• Supplements: Protein, BCAAs and Omega-3s Build Muscle and Reduce Inflammation

Resting Your Way to Recovery

Rest should be accounted for in any training program.

• Sleep: A Necessary Reset
• Rest Days: Muscles Don't Take Breaks, But You Should