A lot of people are under the mistaken belief that working out is how muscles grow. While working out is a necessary part of the process, it is actually the rest time following workouts that makes your muscles grow. They need this time to heal, because every time you work out, you are injuring the muscles. This causes satellite cells to go to work, looking for injuries to repair.
Once these satellite cells find the injuries, they bind together over the muscles, creating more muscle mass. Without the proper amount of recovery time after each workout, you may find yourself getting stronger, but not bigger. Today, we are going to look at the various factors that play into how long it takes muscles to heal.
When lifting weights, concentric and eccentric muscle contractions happen. With concentric contractions, the muscle shortens when the fibers contract. With eccentric contractions, the fibers lengthen, even though they are contracting.
The latter of the two is what causes more muscle damage, and it takes longer to heal this damage than that of concentric muscle contractions. Basically, after an extreme workout, it can take up to two weeks for the muscles to fully recover and grow. But, this is no reason to not continue working out. Rest for 24-36 hours, and then go back to your routine.
Another factor that plays into muscle healing is your diet. You need to give your muscles the right fuel, and do it at the right times. For instance, rather than eating three large meals a day, it is healthier to break that up into five or six smaller meals. This is going to spread the nutrients out. There are four nutritional factors that affect muscle healing time: muscle glycogen; reducing stress on the muscles; fluid and electrolytes; and muscle protein.
It is important to drink plenty of fluids, and eat foods that are high in complex carbohydrates while you are working out, and a meal with lots of carbs and protein right after working out. In order to ensure that your muscles are getting enough protein, without having to eat too much, try using MassZyme 2.0, an enzyme that helps the muscles to better absorb protein.
Our bodies require a certain amount of sleep. For most of us, that is at least seven hours per night. But, not only does the amount of sleep we get affect the time it takes muscles to heal, the quality of your sleep also matters. In most cases, people find that they sleep longer and deeper after working out. But, overtraining can have the opposite effect, and make it more difficult to fall asleep and to stay asleep. If you find that you are not sleeping well after your workouts, it may be time to bring it down a notch.
What you need to know about how muscles heal
Did you know that it takes larger muscles longer to recover than it does for smaller muscles? Take the squat for instance. This is something that is more common with powerlifters than it is with weight lifters. Powerlifters train hard, so hard in fact that they only have to do the squatting exercises every week to ten days, because it takes that long for their muscles to recover. On the other hand, weight lifters don’t use the same amount of intensity for their squats, so they can do more, and it doesn’t take as long for their muscles to heal. Here are a few more things you need to know about muscle healing.
The larger the muscle group, the longer the recovery time
The amount of muscles used in a workout also has an effect on recovery time. The larger the muscle group, the longer it is going to take to heal. This is because you need to use more weight to get the same intensity that a smaller weight would have on smaller muscle groups. More muscle is going to be injured during your workouts, so it is going to take longer to recover. Remember, during that recovery time, your muscles are growing larger.
Your age affects muscle healing time
As we age, it takes longer and longer for our muscles to recover following workouts. As you get older, you need to realize that your body is going to require more recovery time than it did in your youth, and you need to be able to adapt to this in your workouts in order to continue building muscle mass. You will not feel like working out nearly as much as you age due to the extended recovery time, so you will need to work out on alternate days.
There is no one thing that is going to help your muscles recover quickly. Recovery time depends on all of the above factors, and then some. How you treat your body is going to play a huge role in how quickly your muscles recover after working out. Make sure that you are eating healthy foods that are rich in complex carbohydrates and protein, get plenty of sleep, and concentrate on the right type of weight training, with the right amount of recovery time between each workout session.