After exercise, the body produces four different recovery processes, each at a different rate. The following is introduced in the order of recovery speed from fast to slow.
Training consumes energy. We focus on two types of energy: ATP and creatine phosphate, as well as sugar. Energy recovery usually takes only a few hours, and the worst case does not exceed a few days unless you have been seriously overworked or have a low calorie diet. An effective way to accelerate energy recovery is to use an average daily intake of high-calorie foods with creatine and ribose supplements. Although the energy state of muscle cells affects the rate of anabolic compensation, energy recovery is not a critical factor limiting the rate of recovery.
2. Hormone recovery
Intense training disrupted the endocrine system. At the end of training, the levels of cortisol, a hormone that causes muscle breakdown, may decline, but more commonly they will rise. Testosterone (androgen) levels rise temporarily for a few hours after they fall and may rise after their most unfortunate days. Under normal training conditions, hormone levels returned to normal within 24 hours. Hormone recovery requires more time than energy recovery, but it is not a key factor limiting recovery speed (if there is a reasonable amount of training).
Problems can occur when additional training loads prevent the hormone system from returning within 24 hours. For example, after the first day of chest movement, the level of anabolic hormones decreases. The next day, when the hormone level remained unrecovered, the legs continued to train and the endocrine homeostasis was further impaired; the third day worsened further. Some people use anabolic steroids to increase their hormone levels, which can lead to more frequent training, which can be harmful to health. Therefore, the author reminds me not to imitate which champion’s training plan. Prostaglandins (non-illegal drugs) can help many natural bodybuilders accelerate hormone recovery and get rid of endocrine problems.
3. Recovery of contractile tissue
At this point, things start to get complicated. Muscle contraction depends on the interaction of the contractile proteins (mainly myosin and actin, which form the basic contractile unit) contained in the cells. After mild, non-invasive training, muscle contraction quickly recovers. According to Russian professor foulke, after moderate exercise, weightlifters take 16 to 28 hours to fully recover, with small muscle groups lasting 16 to 17 hours and large muscle groups requiring 24 to 28 hours. You can see that even with muscle, the recovery rate is inconsistent. Foker pointed out that the recovery process of contracted tissue is also uneven, the first seven and a half hours is very fast, and then becomes very slow.
As the training load increases, the recovery period will be extended to 24 to 48 hours. This process is also unbalanced, recovering 87% in the first 24 hours and 13% in 24 hours.
This is the difference between weightlifters and bodybuilders. Weight training does not emphasize annual performance or control of the centrifuge stage. Muscle damage mainly occurs during the performance phase of the year (because the muscles are stretched). It can be speculated that bodybuilders need longer rest periods after intense injury training.
Similar to weightlifters, bodybuilders recover quickly in the first phase. When protein supplements are administered after training to further promote the anabolic process, recovery should be quite fast. Unfortunately, if muscle fibers are damaged, calcium will be lost from the cells. Although muscle recovery continues, intracellular