For those who don’t work out often, muscle fatigue affects them much more than it does to those who work out regularly. Someone who works out a lot may not feel any fatigue or pain, even after an hour of intense training, while someone who isn’t used to it may be ready to give it up after 15 minutes. The intensity of the pain is in direct correlation with the amount of time it takes for muscles to recover.
Muscles that aren’t used to being worked are going to take a lot longer to heal than muscles that are worked regularly. Today we are going to take a look at the process of muscle repair, and how long it takes muscles to recover following workouts.
How muscles recover
Exercise is traumatic to muscles, but this is not a bad thing. When you work out, the muscles are traumatized. This triggers satellite cells to seek out and try to repair the damage by binding together over the muscle, thereby creating new muscle mass. This is how your muscles grow, and it is known as hypertrophy. But, they need to have recovery time in order to grow, so working out every day is not always a good thing. It is best to wait 24 to 36 hours between workouts in order for your muscles to recover and grow. Doing resistance training is what is needed to cause hypertrophy, because it is more intense than a regular workout, and it is going to cause more trauma to the muscles.
Another thing that plays a big role in hypertrophy is insulin. It enhances the way protein is broken down, and makes it easier for glucose to get into the muscle cells. This glucose is stored, referred to as glycogen, and it is the fuel that all cells need, and that includes satellite cells.
Growth hormones and testosterone also play a role in hypertrophy, as well as amino acids that come from the protein in your diet. When you have enough protein in your diet, you have enough amino acids, which are necessary in order for the satellite cells to do their job. When your diet doesn’t include enough protein, your body will not have enough of the amino acids it needs, so your muscles won’t recover, and you aren’t going to see any muscle growth.
How to speed up muscle recovery time
Some people rely on over-the-counter medications such as NSAIDS to speed up muscle recovery. There really is no need for this if you follow these tips.
You shouldn’t be working out every day, but you do need to remain active every day. The more you move around, the faster your muscles are going to heal. But, don’t go right back to another workout the next day. Instead, opt for less intense forms of exercise, such as swimming or walking. This is going to help keep your circulation stimulated and prevent water retention so you don’t end up with muscle cramps.
It is important that you follow a healthy diet that is rich in protein and complex carbohydrates. While we hear a lot about how bad carbs are for us, we do need these good carbs. For instance, after working out, you should consume a meal that is about two to one carbs and protein, which is going to help your muscles to recover more quickly.
In order for the muscles to help things along, you can take MassZymes 2.0, which help the body to absorb protein faster and easier, so you can get a lot of protein without having to eat a lot. Also make sure that you are eating foods that are rich in potassium, such as oranges, potatoes, and bananas.
Drink plenty of water
When you work out, you sweat, which can lead to dehydration. Not only is it important to drink lots of water throughout the day, it is even more important to drink water while you are working out. You need to stay hydrated, or you run the risk of ending up with muscle cramps. If you tend to lose a lot of fluid during your workouts, make sure that you are drinking lots of water after each exercise.
You may also want to start drinking sports drinks, as they not only replace fluid, but also important electrolytes. Avoid sugary drinks such as soda and juice, because they are not going to properly hydrate you, and you will be adding far too much sugar to your diet.
Get lots of sleep
It is also important to make sure that you get plenty of sleep. When trying to build muscle mass, you need to get at least seven hours of sleep per night, and it needs to be quality sleep. Of course, most people who work out say that they tend to sleep a lot better than they did before they started working out.
Muscle trauma is needed to build more muscle, and this is done when the satellite cells do their job. But, they can’t do it without your help. You need to follow the above steps to get the most out of your workouts, and gain the most amount of muscle in the least amount of time.