How To Recover Faster At Any Age (Build More Muscle)

How to recover faster at any age (Build More Muscle)Show more

Recovery is critical to the success of any training program. It’s during this time that our body builds itself back up better than before. The quicker we recover and the more often we can work out, the sooner we reach our goals.

But fast isn’t always better when it comes to recovery from hard training, depending on our goal. And that’s what we’re going to look at today. What is the best and fastest way to recover at any age?

A couple of the things we’ll look at are when cold water immersion is effective and when it hurts our training.

We all know sleep is critical for recovery, with 7 to 9 hours being optimum, but what about naps? Do they aid recovery when we can’t get a full night's sleep? And how long should they be?

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First, we’re going to look at a nutritional strategy to aid in recovery. Protein is the most talked-about Macro when it comes to recovery.

It was once thought to maximize muscle protein synthesis and recovery, we needed to ingest protein right after workouts, or we would miss the anabolic window.

It turns out this window is more like an anabolic double garage door leaving us lots of room or time to get our protein in.

Those original studies that found a benefit to eating protein right after your workout were done on people who trained fasted. Because of this, it makes sense to break your fast soon after training with a high-protein meal.

For the rest of us who would’ve eaten at some point before our workouts, I’ll reference an article published in “the journal of the International Society of sports nutrition” that looked at all the existing literature on the topic and made this recommendation recognizing the benefit of a pre-workout meal.

Pre-and post-exercise meals should not be separated by more than approximately 3 to 4 hours, given a typical resistance training bout lasting 45 to 90 minutes. If protein is delivered within a particularly large mixed-meal (which are inherently more anti-catabolic), a case can be made for lengthening the interval to 5 or 6 hours.

They also discuss how much protein, noting that younger men required only 20 grams of protein to maximumly stimulate muscle protein synthesis, whereas older adults needed 40 grams

In a research review published in 2019, they found that. “Protein ingestion prior to sleep can be applied in combination with resistance-type exercise training to further augment the gains in muscle mass and strength when compared to no protein supplementation.”

One study examined the performance of sleep-deprived subjects after either a 20 min or a 90 min nap and found; that “A short nap opportunity could be more beneficial when the subsequent effort is brief and requires frequent decision-making. However, a longer nap opportunity could be preventative against muscle and oxidative damage, even for higher performances.”

So it supports my conclusion that my short naps helped my workouts, but to aid in recovery, longer naps like 90 minutes are more beneficial.

Inflammation signals to the body it needs to repair and build up the muscle we just trained. We dampen this signal, and the body's response will lessen.

One of the often recommended strategies for recovery is cold-water immersion. This should be avoided after resistance training, especially when your goal is muscle hypertrophy, because it reduces inflammation and, in turn, muscle growth, with one study finding that “ Cold water immersion reduced long-term gains in muscle mass and strength.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
https://journals.humankinetics.com/view/journals/ijspp/15/6/article-p874.xml
https://mennohenselmans.com/inflammation-muscle-growth/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594298/#:~:text=Cold%20water%20immersion%20attenuated%20long,2%20days%20after%20strength%20exercise.