A Little Known Step To Exercise Recovery

You’re about to see a hidden step that will undoubtedly help you reduce muscle  soreness, speed up your recovery and get you back into action faster. 

Plus - I have a free Exercise Recovery Blueprint for you. Inside this blueprint I  reveal proven tips - methods and techniques to help you recover faster. What’s  inside this blueprint has been scientifically proven to work and proven by our  professional athletes. 

You can download the Exercise Recovery Blueprint Free At CellSauce.com/RB Alright - lets dive into this little know secret to improving recovery. 

First - to understand how to speed up recovery you have to understand why  you’re sore. Most people believe soreness is cause by lactic acid build up in the  muscle. But this is not true. 

In fact - lactic acid levels typically returns to baseline within an hour of finishing  your workout regardless of recovery techniques. 

And as you know muscle soreness usually sets in 24-48 hours after your training  session. 

See - tough activity creates microtears in your muscle tissue. These tears leave  behind biological debris—substrates, fibers, and metabolic waste.  Approximately two hours after finishing your activity, neutrophils migrate from  the extracellular space and bloodstream into the cells. These specialized cells  are a part of the inflammation stage of muscle repair. 

They work to clean the cellular debris through a process called phagocytosis— engulfing and ingesting the cellular waste. This process is both beneficial and  normal. However, when these phagocytic cells are allowed to remain in the  tissue too long, they begin to migrate, inflame, and, in some cases, injure surrounding tissues. 

Here's what happens if the inflammation stage of muscle repair is not allowed to happen

If the inflammation stage of muscle repair is not allowed to happen or  stopped too soon it can lead to an increase in soreness and a delay in recovery. Unknowingly during the recovery process many people make timely mistakes that actually harm their recovery. 

See the inflammation that goes with muscle damage and causes muscle  soreness is also a sign of the tissue remodeling and repair process contributing  to hypertrophy. 

Hypertrophy is the increase in size of an organ or part of the body due to the  increased size of the cells that make up that organ or part of the body.  One mistake people can make is taking excessive NSAIDS to block the  inflammatory process. Or they use recovery techniques like cold therapy too  soon after training. If you do this the result is actually a reduction of the  hypertrophic effect. 

So - in order to get the best muscle growth and benefit of your exercise. Plus  recover quickly. You have to allow the inflammatory process to happen after you  workout. 

And then around two hours after finishing your training session you can get a  massage. You can also use self massage or self myofascial release. You can  even take NSAIDS if you want but I would do anything you can to avoid those  because of the severe damage they cause to your gut. 

By using massage - self massage or SMR techniques 2 hours after finishing  your training you allow the the neutrophils to begin the debris-clearing process  but prevent the buildup of neutrophils in the tissue to the point that they become  a detriment.  

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Finally, timing plays a key role in your recovery

So keep an eye on when you start your post-exercise recovery because timing  plays a key role. Not only does timing of when you get a massage - do self  massage or SMR techniques matter - but timing plays a key role in  supplementation and active recovery. 

For more proven recovery methods to help you reduce soreness and improve  performance grab the Exercise Recovery Blueprint - it’s Free to download just  head over to CellSauce.Com/RB 

The methods inside the Blueprint are the same methods I use to help my  professional athletes recover faster, avoid overtraining and stay injury free. Grab the blueprint and I’ll see you ya on the next video.