Recovery 101!
Recovery 101 – if you train 6-7 days a week for 2 hours a shot and never really take a day off – this is the article for you! Of course, muscle growth happens in response to training. However, that process is what recovery is all about. In this article we’ll take a closer look at how to optimize your recovery. Let’s get going!
The Basics of Recovery
Among other things, intense workouts cause microscopic damage to your muscle fibers. This is the stimulus for adaptation. Once your workout is over, the body enters a state where it needs to repair and rebuild muscle tissue. It does this through protein synthesis (also called muscle protein synthesis or MPS). This process is a direct trigger of muscle growth, and should be reason enough by itself to warrant you taking sufficient recovery time between workouts.
Other factors that happen during the post-workout timeframe include:
- The Need For Glycogen Replenishment – Intense workouts also deplete glycogen stores. Glycogen is converted into ATP which is the energy your muscles use to contract. If you’ve depleted glycogen stores and don’t allow recovery time, you might find you don’t have enough training energy to do your next workout justice.
- Training is catabolic enough that levels of the destructive hormone cortisol may increase This in turn slows the process of recovery by inhibiting the actions of the anabolic hormones testosterone and growth hormone. This is why drinking a post-workout shake as soon as possible after training is important. More on this later.
Sleep and Recovery
One of the keys to recovery is getting a good night’s sleep. Clinical studies suggest that lifters who sleep less than 7-8 hours tend to experience slower gains in strength. They also experience higher risk of injury because of impaired muscle repair, reduced focus, and decreased reaction times.
Here’s How Sleep Affects Lifters
- Muscle Recovery & Strength – During sleep is when your body releases growth hormones for muscle repair and protein synthesis. A poor night’s sleep slows this process which in turn slows strength and size gains.
- Cognitive Function – Lack of sleep impairs focus, your reaction time, and both mental as well as physical productivity. This leads to increased risk of mistakes and injuries.
- Injury Risk – Studies show consistently that lifters who sleep less than 7-8 hours are significantly more injury prone.
- Performance – Reduced sleep negatively impacts performance, endurance, and power.
Key Findings Of Clinical Research
- The 1.7x Risk – Studies suggest that lifters who sleep less than 8 hours a night are about 1.7 times more likely to experience an injury.
- Sleep Duration – The optimal amount of sleep for lifters is between 8-10 hours a night, and this should be consistent, quality sleep.
The bottom line here is that striving for around 8-10 hours of sleep per night is crucial for recovery, overall in-the-gym performance, optimal mental performance, and prevention of injuries. (1, 2, 3)
Targeted Sleep Goals
- Shoot for 8-10 hours of consistent sleep every night.
- Limit your exposure to TV, computer, and phone screens for at least 30 minutes before going to bed.
- I advise consuming a small protein shake or snack 30 minutes before bed to help maintain an anabolic environment while you sleep. I suggest a protein powder with a blend of fast, medium, and slow digesting proteins. More on this soon.
- Keep your room cool (between 60–67°F) and dark. This will support the deep stages of sleep.
Nutrition – The Right Timing
Your body needs the necessary raw materials to repair muscle tissue and replenish glycogen stores. The process begins with your post-workout shake.
Breaking Down Your Post-Workout Shake
As noted, when you work out, your muscles use glycogen to produce ATP. Depending on your workout intensity and length, your glycogen stores will be depleted, possibly significantly. As this happens, the energy your body uses for muscular contractions will slow to a standstill. It should be obvious that glycogen levels need to be restored before your next training session.
Also, in response to the body’s perceived stress from your workout, your body will release the destructive catabolic hormone cortisol. The amount of cortisol released depends on your workout intensity.
What cortisol does is eat up muscle tissue for protein and convert it into glucose for energy. This is the process of gluconeogenesis. The result of this catabolic process is a negative protein balance and a loss of muscle tissue. (4, 5)
Your post-workout shake prevents these dilemmas. The post-workout shake allows insulin to be released because of the simple carbs a post-workout shake should contain. The elevated insulin levels will help to drive nutrients into the muscle cells. It also starts the process of glycogen replenishment and provides protein to help repair and rebuild muscle tissue.
Your Choice Of Protein Powder Matters
Protein synthesis depends on essential amino acids—especially leucine—to trigger growth. That’s why I always suggest Hi-Tech Precision Protein. In terms of leucine release to stimulate protein synthesis, it can’t be beat. However, if you want a slower digesting protein to get you through most of your 8-10 hours of sleep, I suggest Beverly International UMP Ultimate Muscle Protein. This impressive product features 20.8 grams of protein from the following blend: Milk Protein Isolate, Calcium Caseinate, Whey Protein Concentrate, Whey Protein Isolate, Micellar Casein, Egg White. This blend features fast, medium, and slow digesting proteins.
You Need Carbohydrates For Glycogen Replenishment
As noted, intense workouts deplete your muscle glycogen stores. If you want to have a good workout, you need to have sufficient glycogen stores. Recovery gives you the time to replenish those stores so you can be at your best in the gym. (6)
Also as noted, and it bears repeating, the best way to jumpstart this process is with your post-workout shake. Your shake should have a carbohydrate to protein ratio of 2 to 1. So, for example, let’s say you weigh 170 pounds. You would therefore consume 85 grams of carbs and 43 grams of protein. An easy way to get your carbs would be by using EFX Sports Karbolyn, a designer carbohydrate powder that absorbs quickly yet does not cause insulin spikes. Use it in your post-workout shake for quick glycogen replenishment. I also suggest using it as part of your pre-workout, you may be surprised how well it works.
Hydration & Electrolytes
It goes without saying that even mild dehydration slows recovery as well as mental and physical performance. I suggest using Axe & Sledge The Grind as part of your intra and post workout program. I know creatine monohydrate is a popular recovery supplement right now, but I would use it pre-workout to take advantage of its cell-volumizing (water-based pumps) and strength benefits. I also know you’re most likely using a good pre-workout, if you choose one like Gorilla Mind Gorilla Mode, you will get 5 grams of creatine with other cell volumizers, such as betaine and HydroPrime® glycerol.
How Much Training Volume Do You Need Per Week?
At this point, we have talked about sleep and nutrition/supplements. Moving on to training, how much volume and frequency do you need per week? The current trend seems to be working the same muscle over 10-20 sets per week. This is to be done at least twice per week but no more than 3 times. In terms of recovery time, you should allow 48 hours before training the same muscle groups again.
OK, so how does this work? If you follow a basic full body routine and perform it 3 days a week (for example M-W-F), you can give yourself about 48 hours between workouts. For those who prefer a split routine, I would stick with a 3 day split, but I would do each day only once a week. Then, on a 4th day, I would do a basic full body routine. This way, you’re hitting all your muscle groups with the 3 day split, and then using 4-6 compound exercises to hit them again.
The 3 day split allows more exercises, so much so that you can easily hit 10 sets for most muscle groups. The full body should include squats, deadlifts, bench presses, and overhead presses. These 4 exercises literally hit your entire body, but you can add some arm work if you want to. Do 3 sets of each exercise and you’ve got your 10-20 sets volume and twice a week frequency plus you’re allowing 3 full recovery days.
Example
Monday: Push
Tuesday: Pull
Wednesday: Off
Thursday: Legs
Friday: Off
Saturday: Full Body
Sunday: Off
Here’s A Sample Recovery Template
Immediately After Your Workout
- 1 scoop Hi-Tech Precision Protein and 1 serving EFX Sports Karbolyn mixed with 14 – 16 ounces of cold water.
That Evening
- 1 scoop Beverly International UMP protein mixed with 6 ounces cold water.
- Prepare for sleep by turning off the TV, putting down your phone, and closing your laptop. Set the room temperature to 65 degrees, and make sure your bedroom is dark.
In The Morning
- Drink a cold glass of water (8 ounces) as soon as you wake up. Follow that (in about 10 minutes) with a Precision Protein shake. Wait about 15-20 minutes and have your coffee (or, if you prefer, make a Proffee).
- Within an hour or so, enjoy a high-protein breakfast (30–40 grams of protein). Include complex carbohydrates, and if you plan to train within the next several hours, add a banana.
In The Evening
- Same as the prior evening.
Let’s Recap
- Train Hard Then Focus On Recovery – Remember you grow when you recover.
- Use A Pre-Workout With Creatine (Gorilla Mode). Drink a hydration supplement during your workout. The Grind also includes amino acids, which help keep you in an anabolic state.
- Drink Your Post-Workout Shake – As soon as you finish your workout, drink a Precision Protein/Karbolyn shake.
- Sleep – Prepare as discussed for a good night’s sleep – remember growth hormone surges during deep sleep.
- Think Anabolic – Drink Beverly UMP before bed, and a Precision Protein shake first thing in the morning, after an 8 ounce glass of water. Don’t forget the coffee!
Summary
As you can see, proper recovery is huge. Don’t make the mistake of training for hours every day thinking that overtraining or needing recovery is a myth. Give your body a chance to recover and grow. That’s the point I want every reader to get from this article. Let me say it again – you grow when you allow recovery to take place. Follow the tips presented in this article, and you will see the difference. Don’t forget to stop by illpumpyouup.com for all your supplement needs – then stick with the plan and make it happen!
References:
- Charest, J., & Grandner, M. A. (2020). Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep medicine clinics, 15(1), 41–57. https://doi.org/10.1016/j.jsmc.2019.11.005
- https://www.sciencedirect.com/science/article/pii/S2666061X25000033#:~:text=6%2C7%2C10%2C11,16%2C17
- https://aacsm.org/sleep-deprivation-and-increased-risk-of-sports-related-injuries/#:~:text=A%20growing%20body%20of%20research,illustrate%20the%20sleep%E2%80%93injury%20link:
- Fundamentals of glycogen metabolism for coaches and athletes | Nutrition Reviews | Oxford Academic (oup.com)
- Cortisol in Concurrent Training (unm.edu)
- https://academic.oup.com/nutritionreviews/article/76/4/243/4851715