The Impact Of Nutrition On Muscle Recovery

Rest, exercise, diet. These three things are the biggest factors in muscle recovery. You can’t think of taking your fitness journey

seriously without the idea of food, sleep schedule, and training regiment popping into your mind.

But there’s another factor that plays into all three: timing.

You’ll find that our bodies are inclined to follow cycles.

There are cycles of sleep; cycles of mood;

cycles of hunger, and cycles of inspiration.

Almost nothing stays forever, least of all in the human’s constantly changing body.

Understanding these cycles is something I would encourage you to do. Just grasping the basics would add a well of knowledge to your acumen that can and probably will help you in the years to come.

Today, however, we will dive into the human body’s recovery cycle. More accurately, the role that nutrition plays in this recovery after something physically straining.

So why wait any longer? Let’s get right into it!

An Intro Into Our Topic

For this article, when talking about recovery, we’re solely focusing on the recovery cycle that the human body goes through after intense physical activity. Recovery from injury can be similar but an altogether separate topic.

Inflammation And Repair:

When our bodies go through intense amounts of stress, it causes our muscles, ligaments, joints, and bones – all of it undergoes microscopic damage. These little tears are actually good for us, because of what our body does in response to them.

The body will begin what’s known as “the acute inflammatory response”, which is when it sends increased blood flow to the affected areas, along with different immune cells to keep from anything “going sour” in these newly damaged areas.

The damaged muscle fibers stimulate satellite cells, which are responsible for muscle repair and regeneration. These cells multiply and fuse to existing muscle fibers to repair the damage. The immune system also plays a role in this, sending cells to cleanse the “wound” so that there’s no infection.

That’s what happens when the human body is left to do what it’s designed to do. But when we don’t give ourselves rest, when we keep pushing stress and damage onto our muscles, we risk injury and illness.

What We Need To Watch Out For:

Like I said, if you don’t give your body rest from physical exersion, you’ll risk injury or illness.

Some of the most common injuries – almost solely due to lack of giving ourselves a break – are:

• Muscle pull and strain.
• Sprained ankle.
• Shoulder injury.
• Knee injuries.
• Shin splint.
• Tendinitis.
• Wrist sprain or dislocation.

On the other hand, illnesses can play a factor in our workout life as well.

The Mayo Clinic has a great list on this. Here is what they say:

“Here are ways exercise can help some illnesses.
Arthritis. Exercise can ease pain, build muscle strength around joints and lessen joint stiffness. It also can help people with arthritis move better and improve quality of life.
Asthma. Often, exercise can help control how often asthma attacks happen and how bad they are.
Back pain. Low-impact aerobic exercise is regular exercise that raises heart rate without putting stress on the body. It can build back strength and make muscles work better.
Stomach and back muscle exercises, also known as core-strengthening exercises, can help ease symptoms by making the muscles around the spine stronger.
Cancer. Exercise can improve the quality of life for people who’ve had cancer. It also can improve fitness. And it can lower the risk of dying of breast, colorectal and prostate cancers.
Dementia. Exercise can improve thinking skills in people with dementia. People who move regularly are at less risk of dementia and problems with learning and thinking.
Depression and anxiety. Regular exercise helps improve the symptoms of both these conditions.
Diabetes. Regular exercise can help lower blood sugar levels. Exercise also can help control weight and boost energy. For people with type 2 diabetes, exercise can lower the risk of dying of heart disease.
Heart disease. Regular exercise helps the heart. Exercise can lower the risk of dying of heart disease. And it can lower the risk of heart disease getting worse.
Osteoporosis. This condition causes bones to thin and weaken. Some exercises, such as fast walking and lifting weights, help build strong bones and slow bone loss.”

Mayoclinic

Here Are Some Things We Can Eat To Boost Recovery

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Protein

Protein is one of the most important nutrients for muscle recovery and growth. During exercise, muscles undergo stress and damage, and protein is needed to repair and rebuild them. The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight, but athletes and individuals engaging in regular exercise may require more. Studies have shown that consuming protein after exercise can increase muscle protein synthesis, which is the process of building new muscle tissue.

Carbohydrates

Carbohydrates are another important nutrient for muscle recovery and growth. They are the primary source of energy for the body during exercise, and consuming carbohydrates after exercise can help to replenish glycogen stores in the muscles. This can lead to faster muscle recovery and improved performance during subsequent workouts.

Fats

Although often overlooked, fats are an important nutrient for muscle recovery and growth. They play a crucial role in hormone production and cellular function, both of which are necessary for muscle repair and growth. However, it’s important to choose healthy fats such as those found in nuts, seeds, and fatty fish, and to consume them in moderation.

Water

Water is essential for proper hydration and is important for muscle recovery and growth. Dehydration can impair exercise performance and delay muscle recovery, so it’s important to stay hydrated before, during, and after exercise. The American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours before exercise, 8 ounces of water 20-30 minutes before exercise, and 7-10 ounces of water every 10-20 minutes during exercise.

Timing

Timing is also important when it comes to nutrition and muscle recovery and growth. Studies have shown that consuming a combination of carbohydrates and protein within 30 minutes of exercise can increase muscle protein synthesis and improve recovery. Additionally, consuming a meal rich in protein and carbohydrates within 2-3 hours of exercise can provide the necessary nutrients for muscle repair and growth.