Physical activity is an undoubted benefit for our body, but at the same time a huge stress. After intense muscle work, they need some time to recover. If you neglect this, you will achieve the effect of overtraining.
So, what happens to the muscles after a workout, we will now find out.
Physiology

The concept of “recovery after training” is the return of the physical parameters of the body to a normal state.
There are 4 main recovery phases, during which various processes occur in the body:
1. Rapid recovery occurs immediately after the end of physical work (approximately 30 minutes). The following is observed in the body:
replenishment of glycogen, ATP and creatine phosphate;
stabilization of the heart;
production of stress hormones;
secretion of anabolic hormones (insulin and steroids) into the blood.
2. The repair phase occurs after the metabolic balance has been achieved. At this stage, the production of proteins and enzymes is activated, the water-electrolyte balance is normalized.
The body enters its usual rhythm of life. Nutrients from food are absorbed at an accelerated rate and provide repair of damaged tissues. What happens to the muscles after training in this phase is that they partially recover.
3. Supercompensation occurs in 2-3 days and lasts approximately 5 days. This period is characterized by an increase in physical characteristics, the muscles are fully restored.
4. Delayed recovery – the return of physical parameters to their original position. This phase occurs if during the third stage there was no physical work in the hall.
To consolidate the achieved effect, be sure to repeat the training in the interval of 2-4 days (during the period of supercompensation). If the next training does not occur within the expected period, then the positive results of the previous one will be canceled. This is why regularity is important in bodybuilding and fitness.

How to speed up the process of muscle recovery?

Now you know about the physiological processes in our body that occur after strength or aerobic training. By understanding the features of each of them, you can easily accelerate muscle recovery after a workout.
For this it is enough to follow some recommendations:
take care of a healthy full sleep so that the muscles can fully recover, and physical indicators return to normal;
Be sure to go to sleep in the first half of the night (before midnight) – during this period, regenerative processes in muscle fibers are most intensively activated;
to neutralize the negative impact (protein breakdown) of cortisol after training, you definitely need to close the protein-carbohydrate window (within an hour after training);
do not forget about the rest between workouts (2-4 days). The next day, do not load muscle tissue with an intense load.
Organizing meals after training

For the rehabilitation of muscle tissues and cells, you need to monitor your diet and drinking regimen. As for the latter, it is extremely important to constantly replenish the wasted fluid reserves.
Building a diet for muscle recovery after a workout is quite simple:
the diet should be dominated by proteins and complex carbohydrates;
be sure to include a course of taking vitamins;
make sure you get enough antioxidants.
An important condition for nutrition for muscle recovery after training (within an hour) is the closure of the protein-carbohydrate window. This stimulates the synthesis of insulin, which neutralizes the destructive effect of cortisol, which leads to protein breakdown in the muscles. This is what we must prevent.
To replenish the protein-carbohydrate window after training, you will need to refresh yourself with a fast carbohydrate. A great option would be a banana, which you can eat right after your workout. You can make up for this period of time with porridge, but not with protein (it will be digested for at least 2 hours, but you need it faster).

In order for your body to adapt well to exhausting physical exertion, you must fully restore your physical condition. Now you know how to do it, and most importantly, how to speed up muscle recovery after a workout. Good luck!