When you exercise, your muscles are subjected to stress and tension, which can cause tiny tears in the muscle fibres. These tears’ repair process leads to muscle growth and strength. During rest and recovery, the repair and growth processes are known as muscle protein synthesis (MPS).
During rest and recovery, the body also replenishes its energy stores, such as glycogen in the muscles and liver, which are depleted during exercise. Glycogen is a complex carbohydrate stored in the muscles and liver and is the primary energy source for intense physical activity. During exercise, glycogen stores are depleted, and it is essential to replenish them during rest and recovery to ensure that You have enough energy to give your total effort during your next workout.
Energy Sources
When low glycogen stores, the body will rely on other energy sources, such as fat or protein, to fuel exercise. This can lead to decreased performance and fatigue. Replenishing glycogen stores during rest and recovery will give the body a readily available energy source for the next workout, leading to improved performance and endurance.
Eating a carbohydrate diet, particularly in the days leading up to a workout or competition, can help maximize glycogen stores. In the liver and muscles, carbohydrates are converted to glucose and stored as glycogen. Therefore, consuming carbohydrates after a workout or competition can also help replenish glycogen stores to ensure the body has sufficient energy to perform at its best during the next workout.
In summary, rest and recovery are essential parts of any workout routine. During rest and recovery, the body repairs damaged tissues, reduces muscle soreness, and replenishes energy stores. The replenishment of glycogen stores during rest and recovery is crucial to ensure that the body has enough energy to perform at its best during the next workout. Eating a carbohydrate diet, particularly in the days leading up to a workout or competition, can help maximize glycogen stores, improving performance and endurance.
Without sufficient rest and recovery, the muscle fibres will not have enough time to repair and grow, decreasing muscle strength and size. Moreover, if you don’t allow enough time for recovery, you may be at risk of overtraining. Overtraining can lead to fatigue, decreased performance, injury, and even burnout.
Central Nervous system
The central nervous system (CNS) controls and coordinates muscle contractions during exercise. When the CNS becomes overworked, it can lead to a phenomenon known as neural fatigue. Neural fatigue occurs when the ability of the nervous system to activate muscle fibres is reduced. This can lead to a decrease in muscle strength, power output and muscle endurance.
When you don’t give your body enough time to recover, it can lead to increased stress hormones such as cortisol, which can also contribute to neural fatigue. Additionally, overtraining can also lead to a decrease in neurotransmitters such as acetylcholine, which are responsible for transmitting signals from the brain to the muscles, leading to a decrease in muscle activation.
Furthermore, when you don’t give your body enough time to recover, it can also increase muscle soreness, which can cause muscle stiffness and make it harder to perform exercises with good technique. This can also make it more challenging to activate muscle fibres, decreasing muscle strength and power output.
In summary, adequate rest and recovery are necessary for the CNS to function appropriately and for muscle strength, power output and endurance to be maintained. When the CNS becomes overworked and neural drive is decreased, muscle strength, power output, and muscle endurance can decrease. Therefore, it’s crucial to include rest and recovery as part of your workout routine to prevent neural fatigue and maintain muscle strength, power output, and endurance.
Inadequate rest and recovery can also increase the risk of injury. When your muscles and connective tissues are not fully recovered, they may be more prone to strain and tear during exercise.
Rest and recovery are essential components of a well-rounded workout routine. They allow the muscles to repair and grow, replenish energy stores, reduce muscle soreness, and prevent injury and overtraining.
Rest and recovery allow your body to replenish energy stores and reduce muscle soreness, also known as delayed onset muscle soreness (DOMS). This will help you to feel less tired and better able to perform during your next workout session.
