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Muscle damage is often induced through intense physical exercise. Repeated bouts of training with inadequate recovery inhibit the process of muscle tissue repair, which may result in excessive muscle damage. (source)
Insufficient recovery impairs the body’s ability to repair and rebuild muscle fibers effectively and leads to excessive muscle damage. This ongoing muscle damage can result in decreased muscle strength, endurance, and overall performance. Allowing for adequate recovery can enhance muscle growth, strength, and endurance, optimizing overall athletic performance. Balanced recovery also ensures that the body can repair itself, leading to improved performance and reduced risk of injury.
Supplement with a Quality Protein Source: Protein has been shown to reduce muscle damage. (source) Protein ingestion supplies the body with essential amino acids needed for muscle protein synthesis that aids in stress adaptation, thereby reducing muscle damage. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of bodyweight per day.
Supplement with Creatine: Creatine plays a key role in muscle metabolism. (source) During explosive movements, creatine serves as a quick energy reserve. This energy reduces stress on muscles and decreases muscle damage. Recommendation: Supplement with at least 3 g of creatine daily.
