If you are a beginner at muscle building or otherwise you should know the importance of muscle recovery. One question that often arises is how to recover muscle. Muscle recovery is an aspect that is often overlooked.
When you are working on the muscle recovery process you need to understand that it has multiple aspects and you can’t just focus on exercising for muscle gain but also have to give time to your body to rest and recover.
While exercising for muscle building you will experience muscle tear and damage at the microscopic level. Rest and recovery are an essential part of muscle building so you can achieve optimal performance and prevent injuries. The repair and recovery of muscles require time and you have to allow your body to recover at its own pace. You need to focus on the right food which will provide essential nutrition to your muscles to recover.
Muscle damage could be a result of various factors including intense exercise, additional injuries or even everyday activities that strain your muscles. If you want to maintain a healthy and sustainable exercise routine, ensure to focus on muscle recovery as well.
Let us understand how one can do that:
Understanding muscle recovery
To ensure you allow your muscle to recover, you first need to understand muscle recovery. Muscle recovery is a process by which your body muscles repair and rebuild the muscle fibers that get damaged due to various factors. The recovery process is essential for muscle growth, strength enhancement and overall physical performance.
The damage caused to your muscles is at the microscopic level. The tear and damage is the result of activities that strain your muscles including weightlifting, running, or high-intensity workouts.
Tears and damage are a natural part of the muscle-building process so you do not have to worry about the damage during physical activity as long as it is not a major injury. Your body repairs the microscopic damage on its own and strengthens the muscle.
The muscle recovery process includes the following steps:
Inflammation: Your body initiates the inflammatory process immediately after the damage to clean up damaged cells and debris.
Regeneration: After the inflammatory response, your body activates the repair and rebuild process of muscle fibers with the help of satellite cells.
Remodeling: The muscle fibers are strengthened because of the regeneration of new muscle fiber which leads to increased muscle mass and improved function.
Types of muscle damage
There are several types of muscle damage that your body goes through while muscle building.
Understanding the types of muscles can help you tailor your recovery strategies effectively.
Micro Tear from exercise:
These are the small types of muscle damage that are at the microscopic level and are the result of exercises that put strain on your muscles. These are the parts of muscle building which are repaired by the body on its own if managed properly.
Acute injuries:
Your body can experience sudden trauma or overexertion which could result in acute injuries like strains, sprains, and tears. Acute injuries require immediate medical attention and a long resting period that lasts for days.
Chronic conditions:
If you won’t allow your body to recover properly you might end up in chronic conditions like tendinitis or stress fracture because of repetitive strain. To deal with such situations and prevent them you would need rest and rehabilitation and sometimes medical intervention.
Symptoms of poor muscle recovery
You can identify signs if you are not resting and prioritizing recovery while muscle building. Here are some symptoms that indicate that your muscle recovery is not on the right track and you need more rest to let your muscles recover.
Persistent soreness: When you are experiencing persistent soreness or severe soreness it means your muscles have not been recovered adequately.
Reduced performance: If you have witnessed a noticeable decline in strength, endurance, or overall performance, this means your body has not recovered properly and you need to rest.
Increased risk of injury: If you are not well-rested and recovered you will be at risk of injuries. These injuries could be the result of weakened muscles which makes them prone to strains, sprains, and other injuries.
Nutritional strategies for muscle recovery
Nutrition should be your priority throughout your muscle-building journey. It is also important to keep your diet nutritious for the recovery process as well. The food you consume during muscle-building journeys impacts your overall health and muscle growth because it helps to reduce inflammation and restores glycogen in your body. Follow the given nutritional strategies for muscle recovery:
Protein intake:
Protein is a crucial nutrient for people who want to build muscles. It is the building block for your body’s tissues which help to repair and rebuild muscles. Protein provides the necessary amino acids for the synthesis of new muscle tissue.
Protein sources:
Explore both animal and plant-based protein sources that could replenish the need for this essential macronutrient in your body.
Lean meats: Chicken, turkey, and lean beef are excellent sources of high-quality protein.
Fish: Salmon, tuna, and other fatty fish are a good source of protein as well as omega-3 fatty acids which provide anti-inflammatory properties.
Plant-based protein: Lentils, chickpeas, tofu, and tempeh are some of the plant-based protein sources for people who follow a vegetarian diet.
Dairy products: Foods like Greek yogurt, cottage cheese and milk are excellent sources of protein as well as calcium which is good to enhance your bone density.
Protein shakes: Whey, casein, or other plant-based protein powders could be an excellent choice of protein to consume post-workout.
Hydration
Water is crucial for weight loss, muscle building, and overall health. Keeping yourself hydrated during your muscle-building regimen. An adequate amount of water in your body helps in nutrient absorption, nutrient transport, temperature regulation, and waste removal.
On the other hand, dehydration leads to muscle cramps, reduced performance, and delayed recovery. Lack of water aso leads to fatigue which will make it difficult for your muscles to recover.
Ensure you drink water throughout the day instead of drinking large amounts in one go. If you want to know if you are hydrated or not then keep a track of your urine color. A slightly yellow urine color means you are hydrated.
You should also focus on including electrolytes, especially during intense workouts which will help to replace the lost minerals like sodium and potassium.
Carbohydrates and fats:
Carbs and fats are the other two macronutrients essential for your body. Along with protein you also have to include these two macronutrients to your diet so you can consume a balanced meal.
Your body needs carbohydrates because they are the main source of energy for your body. You need to consume complex carbohydrates that you can find in food like whole grains, oats, quinoa, fruits, etc.
Fats, specifically healthy fats are essential for your body because they are a major player in reducing inflammation and promoting cell membrane health. Keep your fat intake adequate as a part of your healthy meal and include sources of omega-3 fatty acids in your diet. Fish, especially salmon, tuna, and cod could be beneficial for you.
Techniques to recover physically
Here are some of the techniques or strategies to recover yourself physically:
Rest and sleep:
Rest and sleep play an important part in your physical recovery. Ensure to have good quality sleep and aim to get at least 7-9 hours of sleep daily. Make sure you sleep and wake up at the same time daily to maintain a regulated sleep schedule.
Give rest to your body by not repeating the exercise for a specific muscle group for at least 48 hours. This will give enough time to your body to recover the damage and tears of your muscle tissues and build new muscle fibers.
Low-intensity exercise:
Take care of your physical health while on a muscle-building journey. You need to engage your body in low-intensity exercise to promote circulation, reduce muscle stiffness, and accelerate the removal of metabolic waste products like lactic acid.
Low-intensity exercises can help you to recover actively without disrupting your routine of frequent body movement.
Include walking to increase the blood flow to your muscles; yoga to promote flexibility and relaxation; swimming to provide a low-impact cardio which soothes muscles soreness as well; and cycling which loosen the muscles and improves circulation.
Stretching and flexibility:
Stretching helps to prevent muscle stiffness which could be common after an intense workout. Incorporate regular stretching, especially pre and post-workout to soothe your muscles. It also helps to lengthen muscles fibers which improves the range of motion and reduces the risk of injury.
You can incorporate both dynamic and static stretching in your workout routine for muscle building. Dynamic stretching involves moving parts of your body through a full range of motion to warm up muscles before exercises. Whereas static stretching involves holding a stretch for up to 20-30 seconds after exercises to lengthen and relax the muscles.
Massage therapy:
Massage could be another alternative to relax your muscles. You can try various types of massages which can help to reduce muscle soreness, improve circulation, and enhance overall recovery.
Foam rolling, massage balls, and handheld massagers are a few techniques that can help to break down scar tissues, release muscle tension, and promote relaxation.
There are some professional massage tissues as well which can help relax your muscles. You can try sports massage, deep tissue massage, and Swedish massage.
Frequently Asked Questions
How can I speed up muscle recovery?
Ans. To speed up muscle recovery, prioritize rest. Along with that focus on macro eating which means you have to consume, balance, and track your consumption of macronutrients. Proteins, complex carbs and healthy fats should be the major part of your meals. Ensure to keep yourself hydrated and sleep well to speed up muscle recovery.
How long do muscles take to recover?
Ans. The microscopic level of damage and tears of the muscle which is caused because of physical activities takes up to anywhere between 48-72 hours. If there is an acute injury it might need immediate medical attention and more time to recover, maybe days.
Is 24 hours of time enough for muscle repair?
Ans. To repair and rebuild your muscles you need to allow your body to rest adequately. 24 hours of rest is not enough for muscles to recover. You need to allow your muscles to recover for at least 48 before focusing on the same muscle group.
