Best Ways to Repair Muscles After Exercise

Posted July 16, 2019 in Recovery No Comments »
repair muscles after exercise

In this modern era, in order to cope up with the hectic routine and to deal with all the problems lying in front of you. You need to be physically fit and for that purpose, you need to work out and exercise on a daily basis. This does not in any way mean that you should stop resting and put unnecessary strain and pressure on your body. We should always have a strategy to repair our muscles after exercise.

You will need to give your body some time to relax and recover from exercise. Here we will discuss the importance of recovery, and strategies for maximizing recovery after working out and training.

Importance of Recovery

Recovery is a very important phase of muscle building and gaining strength. This process not only gives you strength but repairs all the tissues that might have been broken during exercise and workout. A single muscle needs around twenty hours to recover and if not given the proper time then instead of building muscle it will just breakdown making it even less stronger than before. If the exercise you are doing involves weights than you should never go for the same muscle exercise for two consecutive days.

Fluids and Healthy Food

During exercise, a person loses a lot of fluid and all of it needs to be replaced as soon as possible for the body to regain all its strength. In this scenario, water is the best fluid that can help as it helps in each and every metabolic function and simply regulates it. Water is a very important component for athletes as they sweat a lot while exercising and there is a lot of information available regarding the amount of water you need to take every day.

Eating healthy is also very important as nutrients provide the body with the building materials to generate power and strength. In an ideal world, eating a meal within 20 minutes of exercise or training is preferred by the body, and whatever you eat or drink should have high protein and enriched complex carbohydrates.

Hydration, nutritious food, and post-workout meals are very important when trying to build muscle, get stronger, increase endurance, or any other physical improvement, and in this case, some patients have reported that the chlorella growth factor plays a very important role.

Some Important Recovery Methods

Exercising and working out harden your muscles and shorten connective tissue, so post-workout it is a good idea to stretch them slowly and gently to assist recovery and prevent injury. In this case, you can even get a light massage which could prove to be very helpful as it could take out some steam of you and relax your muscles.

Another method that athletes follow is the ice bath. Resting in a tub of ice also helps to speed recovery and avoid injury. Similarly, some athletes take alternating hot and cold showers, which seems to stimulate nutrient flow and reduce the sort of swelling that could hurt performance later on. Water therapy is also used for, you guessed it, reducing muscle injuries and soreness.

People who are exercise daily and extensively need to get adequate sleep because when a person is sleeping the body keeps on producing growth hormones which are very fruitful for the body’s tissues, muscle growth, and repair. Adequate sleep is typically around eight hours a day but can vary by the person.

Sometimes we can employ active recovery sessions. These are low impact, low-intensity workouts that stimulate the muscles lightly and force nutrients into the tissues. Many athletes report feeling reduced soreness after participating in an active recovery workout.

Finally, athletes need to be careful about exercising too frequently or too intensely, which could cause overtraining. In this case, the body has very little time to recover and thus instead of gaining and building muscle overtraining will damage them further and could result in pulls, strains, and tears which is usually a disastrous situation.


Exercise is a very important and compulsory part of being human because it increases the body’s capacity to perform in an emergency situation. Physical training helps the body to gain strength, but with all this stimulation, muscles and tissues need sufficient time to relax and recover. If you exercise extensively without any break or relaxation then the body will not grow instead it will lose strength and the tissues will end up breaking. Overtraining is not a major concern but should be considered for athletes who exercise more than once a day, or even on consecutive days without proper recovery strategies.

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