FOUR BASIC COMPONENTS TO RECOVERY.
1. Restoring Depleted Energy.
When you complete a strength training workout you deplete blood glucose and muscle glycogen stores... Carbohydrate stored in the blood, muscle and liver. This component is the fastest to recover. By simply replenishing the carbohydrates in the blood and muscles by consuming nutrients pre and post workout you can aid in recovery and is usually completed in approximately 12 hours.
2. Muscle Repair.
Strength training actually tears or breaks down the muscle fibers being used to perform the specific exercises. It takes a little longer for these fibers to rebuild. This is why it's good to wait approximately 48 hours before performing exercises using the same muscle groups. I would go as far to say if you completed an extensive leg workout, and still feel tenderness in the muscle, to take an even longer period of time before doing another heavy workout with those muscles. Instead I would do a light, "pump up" type workout using the legs (or any other muscle group you feel needs extra recovery time). This, as mentioned previously will pump the blood into the muscle and draw nutrients into the muscle to speed recovery and loosen the muscle tendons and ligaments which may be tight. Passive stretching also assists in accomplishing this as well. Protein such as fish, chicken, turkey, eggs etc. will provide the muscles with building blocks known as amino acids which will help repair the "damage" done to the muscle.
3. Hormonal Recovery.
If we don't have enough proper nutrients we create a catabolic or negative hormonal balance. Whether male or female, we possess both estrogen and testosterone. By manipulating the levels we can build muscle and thus burn body fat as well as improve mood, brain function, energy etc. After a strenuous workout we create a catabolic state. When stress is placed on the body whether through a workout, daily stress, injury or illness a hormone called CORTISOL is released throughout the body. This is counter productive to gaining muscle and thus raising our resting metabolism and immune systems. Our bodies also need "healthy fats" to create a catabolic or building environment. Testosterone is primarily manufactured from cholesterol in the body. If you find yourself consistently sick, depressed, lethargic and even anemic, chances are, you may have a hormonal imbalance. Nutrients plays a huge role in hormonal balance! As a vegetarian, I used to consume a lot of soy products for protein. After some research I found soy actually raises estrogen levels! Do some research and see for yourself how much foods can create a positive or negative hormonal balance.
4. Nervous System.
This takes the longest to recover. The nervous system is greatly taxed during a strenuous strength training workout. When you rest, and sleep, your nervous system is able to become stronger. If you find your motivation to train is down and feel burned out, your nervous system may be taxed and in need of recovery.
The human body is one of the most fascinating creations. It has the ability to literally heal itself, build it self up and maintain itself when given the proper rest, stimulation and nutrients. The goal is to maintain an anabolic or building state to prevent muscle loss (ketosis), damage to organs, keep energy levels up for daily tasks and allow for a productive hormonal balance. By allowing proper stimulus through workouts and then proper recovery, we can build, shape and maintain a healthy, strong good looking body.