MUSCLE RECOVERY

Muscle recovery is the process in which our muscles repair and rebuild after being worked

out. Muscle fibers that were torn down during exercise  are restored, energy stores replenished, and waste removed.

It typically takes around 48 hours for a muscle to recover and be ready to workout again. The exception to this are calves and abdominals. Those muscle fibers are so dense that they can work every day without recovery.

For this reason, when I train clients on back to back days we always target different muscle groups.

These three things are essential to muscle recovery:

1. Sleep - Most  muscle recovery occurs during sleep. 6-8 hours per night is ideal. (Sleep requirements may vary from one person to the next.)

2. Protein - the amino acids in protein play an important role in muscle repair. I personally try to consume 100+ grams of protein per day.

3. Hydrate, hydrate, hydrate! Water is not only a big deal for healthy skin, immune System, and weight loss, it is a key ingredient in muscle recovery as well.

Not allowing muscles to adequately recover can lead to fatigue and not getting desired results. What are signs of fatigue?

• Decrease in performance/ ability

• Feeling tired and low on energy

• Higher than normal resting heart rate indicates the body is still under stress.

As a trainer I believe in a big picture holistic approach, a balance between work, rest, nutrition, and overall well being equates to a healthier, happier you!