Science of Muscle Recovery.
Every individual performing physical activities to enhance their fitness level, might have wonder how this science of muscle recovery really works let’s see how this muscle recovery works. What happens during and after a workout? While performance strength training exercises can cause small tears in your muscle fibres this type of tiny tearing of muscles are totally normal in building of new muscles they are also known as microscopic muscle damage. Once the human body got to know that muscles are damage the immune cells start to repair them this is known as “inflammation response”.
The Muscle Protein Synthesis is the process in which your body starts to repair the damage fiber making them more thicker and stronger, this process is known as hypertrophy the foundation of the muscle growth. How long does it take to recover? It is recommended that you must take 0-48 hours of rest after an intense workout usually 24 to 72 hours requires for a typical soreness and recovery. The speed of recovery totally depends upon the age, nutrition, the quality of sleep, and your training intensity.
Key factors that influence the muscle recovery
1) Sleep
It is required to aim for and 7 to 9 hours of high quality sleep because this is the duration which muscles require to repair themselves.
2) Nutrition
The nutrition place and vital role in muscle recovery while proteins carbs and water are essential for muscle recovery.
3) Rest days
Rest days are very important because it helps body rebuilding muscle stronger.
4) Hydration and electrolytes
It is required to stay hydrated because dehydration slows the recovery and increases the cramps electrolytes are necessary because we lost during workout sessions in form of sweating.
What is muscle recovery?
Muscle recovery is a phase through which body undergoes to grow and recover itself. Muscle recovery helps to repair the damaged muscle tissue it helps to rebuild stronger muscle fibre it restores the energy and reduce the inflammation and waste products. It is essential for gaining muscles and strength even to prevent injury and over training.
The main three phases of muscle recovery are.
1) The Damage Phase:
This face beans during workout it forms microtears in muscle fibres and starts the temporary inflammation.
2) Repair Phase:
This phase usually requires 48 hours depending on your intensity of workout the muscles stem cells activate themselves and start to rebuild new fibres.
3) Remodel Phase:
This phase involves forming of new muscle fibres.
Recovery Types and Strategies
1. Passive Recovery
- Take complete rest include sleep and non-training days.
- Most growth hormone and the testosterone are released during the sleep.
- Passive recovery is important for central nervous system.
2. Active Recovery
- This type of recovery includes walking, jogging, stretchs and yoga poses.
- It helps to increase the circulation, clears metabolic waste.
Nutrition plays important role for Recovery
Timing Tip:
Consume a protein + carb meal within 30–60 minutes after your workout to boost recovery and muscle protein synthesis.
Signs of Poor Recovery
- Having a feeling of constant soreness beyond 72 hours.
- Decreased performance or strength.
- Not getting proper sleep, facing irritability.
- Elevated resting heart rate
- Feeling demotivated always.
- Facing frequent illness or injuries.
Optimizing Recovery: Summary Checklist
- Take at least 7–9 hours of quality sleep.
- In your Post-workout meal add protein + carbs
- Hydration with electrolytes is very important.
- 1–2 rest days per week or based on your intensity of workout.
- Avoid overtraining the same muscle groups
- Active recovery practices.
- Stress management (breathing, meditation).
- Make your workout routine.