In any fitness routine, it is important to ensure you have enough muscle recovery. During recovery, the body is able to repair itself, leading to stronger and more resilient muscles. Understanding what happens during muscle recovery can help optimize your fitness regimen and help you achieve faster healing.

Whether its weightlifting, running or high intensity interval training your muscles will go under stress, resulting in an inflammatory response where the body sends nutrients and cells to repair the stress. This repair will create new muscle proteins, which strengthen the muscles making them bigger and more resilient.

Nutritions Role in Muscle Recovery

Ensuring you are eating adequate meals filled with proteins, fats, carbohydrates and essential amino acids will help fuel your recover.

- Protein:
Aim for roughly 20-30 grams of protein post workout. This will help create protein synthesis and ensure your muscles are being repaired. You can get complete proteins from meats like chicken, beef, and pork.

- Carbohydrates:
Carbs will help you restore your energy. Fruits, grains, and vegetables are great.

- Fats: include healthy fats like avocados, nuts, and olive oil in your diet

- hydration: Water is such an important part of every day functions, especially when your body needs recovering. Drinking plenty of water will ensure your body is transporting nutrients properly.

Sleep to Recover your Muscles
YOU NEED TO GET YOUR SLEEP. Making sure you aim for 7-9 hours of quality sleep to allow your body to properly recover. When you sleep, your body releases growth hormones which help naturally repair your muscles.

Rest Days and Active Recovery
Rest days are vital in any fitness plan. They give you time for your body to relax and rest. Overtraining is a huge problem that can lead to injury and really impact your progress. Ensure you have at least one full rest day a week. You can do active recovery on those rest days. Light jogging, stretching, yoga, or even some outdoor activities can help limber your muscles and prevent stiffness and soreness.

Recovery Plan
Everybody reacts differently to exercise and recovery so tailoring a recovery plan to your needs can give you the best results. Typically your muscles need roughly 48 hours to recover fully, so make sure to switch body parts, change the tempo, or lower the weight.

Your biggest mistake will be overtraining, which will lead to injury.

TL;DR
- Muscles breakdown when you exercise. 
- You need a plan to recover
- make sure to eat 20-30 grams of protein post workout and eat your cabs and healthy fats
- Sleep 7-9 hours a night for muscle recovery
- Ensure you have a rest day once a week for your body to recover. You can do some active recovery on that day.
- Plan your workout regimen and make adjustments so you don’t exhaust and overtrain.

1. How long does it take for your muscles to recover?
Roughly 48 hours.

2. what can I do to speed up muscle recovery?
eat right, sleep 7-9 hours a day, incorporate rest days in your routine, listen to your body.

3. Do you need to take supplements to recover?
No. There’s only one supplement that really does stick out in the recovery world, and that is creatine. But again it’s not necessary.

4. Will getting sleep less hurt my recovery?
Yes 100%. Not getting enough sleep will make it more difficult to recover.