What is it?
Muscle recovery is an activated process for repairing adaptive responses that occur due to physical training. When we train, our body goes through adaptations that need to be recovered after training.
What is muscle recovery for?
Two aspects are very important: the recovery of muscle fibers and body glycogen stocks. Without the complete and adequate recovery of these two mechanisms, the next workouts may not have an adequate performance, which impairs the process of muscle mass gain and the risk of injury increases.
How does muscle recovery work?
Exercise causes two well-known processes: inflammation and oxidative stress. Although harmful to the excess body, these processes are physiological after a training session and are necessary for adaptive remodeling to training. However, these processes need to be braked so that muscle damage is not obtained, and this enters the role of diet and supplementation.
When do you need to supplement?
Some supplements already have good evidence to aid in this process, such as the use of vitamin D, omega-3, creatine monohydrate, beet juice and pomegranate juice, individualized for the patient, are interesting nutritional interventions that also help reduce the signs and symptoms of muscle damage induced by exercise.
Article: Bongiovanni T, Genovesi F, Nemmer M, Carling C, Alberti G, Howatson G. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes: current knowledge, practical application and future perspectives. Eur J Physiol Appl. 2020 Sep;120(9):1965-1996. Doi: 10.1007/s00421-020-04432-3.
Role of nutrition in muscle recovery after exercise