When it comes to optimal health, muscle recovery isn’t just important, it’s absolutely vital. It’s the foundation upon which improved performance and long-term optimal physical health are built.
Sore muscles are a pain–quite literally. Muscle pain occurs when exercise causes microscopic tears in the muscle. During workouts, these tiny tears trigger inflammation, depletion of glycogen, and soreness. As your body works to repair these tears, post workout, your body works hard to replenish energy stores and rebuild muscle fibers through a process called protein synthesis. This takes time and proper molecular support; however, all good athletes know that effective muscle soreness recovery leads to stronger muscles, better performance, and reduced future risk of injury.
How Muscle Repair and Recovery Really Works
Muscle repair and soreness recovery is the process in which your body repairs microtears that occur during exercise. These tears often trigger inflammation and soreness, and if not addressed, can lead to muscle atrophy.
In the health world, we often think about inflammation in a negative light, and chronic inflammation can definitely impact overall well-being. However, in terms of muscle recovery, we like to think of inflammation as the “first responders” when muscles tear. As the first cells on the scene, inflammation delivers immune cells and nutrients to quickly remove and repair damaged tissue. At the same time, protein synthesis uses amino acids to rebuild exercise-induced tears so that your muscles not only recover but also become stronger over time.
The best muscle recovery and repair will include inflammation, protein synthesis, and rest. Without proper rest and nutrition, the body begins to break down protein rather than synthesize it, which leads to prolonged soreness, diminished performance, and an increased risk of potential atrophy over time.
Muscle atrophy recovery, distinct from the recovery process following muscle soreness or exercise-induced damage, refers specifically to rebuilding muscle mass and strength lost due to prolonged inactivity, illness, injury, or neurological conditions. Unlike typical muscle repair, which occurs after workouts, atrophy recovery involves reversing muscle wasting through targeted physical therapy, nutrition, and sometimes medical intervention. Your body must synthesize protein to reverse the atrophy process.
Proven Strategies to Help Muscles Recover Faster
Faster muscle recovery equals better performance and stronger muscles. Below are 5 muscle soreness recovery tips for faster recovery and performance:
1. Prioritize sleep and hydration
Dehydration impedes muscle protein synthesis, exacerbates soreness, and lowers blood volume and circulation, which impacts the delivery of essential amino acids that repair muscles. Aim to get 7-9 hours of sleep. Deep, uninterrupted sleep aids protein synthesis and muscle repair.
2. Eat protein-rich meals
Consuming 30 grams of protein and carbohydrates within 30-60 minutes of completing a workout supports amino acid delivery and protein synthesis.
3. Use active recovery (light movement/stretching)
Gentle movements, like yoga and walking, enhance blood circulation, reduce soreness, and facilitate muscle recovery. Don’t forget those self-care strategies like foam rolling or massage therapy. These can also improve blood flow and reduce soreness.
4. Rest strategically
Strategic rest isn’t laziness—it’s a powerful tool that accelerates muscle recovery. And it’s backed by science! Rest prevents injury, stabilizes mood, replenishes energy stores, and allows time for muscle fibers to heal naturally through protein synthesis.
5. Use supplements
Supplements like magnesium, Epsom baths, and omega-3s can help reduce inflammation and support muscle recovery.
How to Relieve Discomfort While Muscles Recover
At ASEA, we are committed to delivering innovative solutions grounded in science and research. Depending on your level of activity, it can take some time for your muscles to recover from a strenuous workout or a physically demanding sport. Giving your body time to recover is critical, but there are better ways to relieve discomfort, such as with our REDOXGold topical gel.
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