5 Tips for Muscle Recovery
5 Ways to Maximize Your Post-Workout Recovery
First of all, lets breakdown the science behind building muscle. A major misunderstanding most people have is that working out DOES NOT build muscle. The recovery AFTER your workout is what builds muscle! Any type of exercise, weightlifting in particular, breaks down your muscles through a process called catabolism (think the opposite of anabolic steroids). This results in micro-tears in your muscle tissue. When your body repairs these micro-tears, it wants to build a bigger, stronger, thicker muscle to prevent injury the next time you perform a similar task or exercise. If you continue to exercise without proper recovery time or nutrition to support muscle repair and growth, the micro-tears will eventually build up to a point where they become a larger tear. This can be a specific injury such as a muscle strain or tear, or a widespread overuse injury such as Lifter’s Shoulder. This is also why some people will plateau even though they are putting more and more time into the gym.
“muscle anatomy” by Mrs. Garippa is licensed under CC BY 2.0
Note the size of the single muscle fiber in comparison to the entire muscle belly. Now note the size of the myofibril and sarcoplasm. These tiny cells are where the actual muscle hypertrophy takes place! To maximize muscle growth, each individual cell needs proper rest, proper nutrition, and of course, proper exercise. Here are a few simple guidelines to follow when exercising.
1. Don't Overdo Your Workout
2. Improve Your Form
3. Perform Active Recovery
4. Get Some Sleep!
5. Proper Nutrition
Nutrition is integral to success, whether your goals are weight loss, general muscular toning, fat loss, performance, weight gain, or just maintaining a HEALTHY lifestyle. Mi5 nutrition coaching provides customized support for all people and all goals. Sign up today: