When we perform workouts, we are damaging our muscles in the process. These microscopic tears in our muscles are the main reason why we feel sore following a workout. Muscle recovery is the rebuilding of muscle tissue following a period of exertion. When the muscles fully recover, they become stronger than they were before. Once our muscles recover, we can work out a lot longer without feeling tired.
Not only will your muscles become stronger, but they will also grow in size. How much your muscle will grow depends on the type of exercise being performed, intensity, and duration. Muscle growth won't happen overnight, but it might happen sooner than you think. Muscle growth can occur within a week of training. Muscle recovery usually takes about 2 to 3 days. The processes of muscle recovery and muscle growth happen simultaneously.
Some ways to speed up muscle recovery are drinking lots of water, eating the right kinds of foods, stretching, getting enough sleep, compression therapy, thermal therapy, foam rolling, and massage therapy.
Some things that can hinder muscle recovery and muscle growth are lack of sleep, lack of a sensible diet, overtraining, and uncontrolled anxiety.
A few questions that we will discuss in this session are: "How much should you eat for muscle growth?" "How do you calculate your maintenance level?" "How much protein should you eat?" "Which exercises are indispensable for muscle growth?" "How do you create progressive overload?" and "How many carbohydrates and fats should you eat?"