As some us restart or ramp up physical activity and exercise, in the new year or at any time, short-term muscle aches and pains might be something to contend with. Post-workout recovery is a dynamic process that your body undergoes to repair, refuel and rebuild after exercise. Understanding the timeline can help you optimise this process, make consistent progress and avoid injury.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to relevant studies at bottom of page.
Timeline of Recovery
Here is a breakdown of what happens to muscles, hour by hour, after a strength workout. This can apply to any part of the body. Note that we review tendon recovery separately and in more detail further below.
0–2 Hours Post-Workout: The Immediate Phase
Right after your workout, your muscles are in a state of acute stress. Micro-tears in muscle fibres, caused by intense contraction and strain, trigger the release of inflammatory markers and hormones like cortisol. Your body begins prioritising the delivery of oxygen and nutrients to the stressed muscles. Glycogen stores (your muscles' fuel) are significantly depleted and the muscle cells are primed to absorb glucose and amino acids for repair.
This is the ideal window for a recovery meal. Consuming a combination of protein (to supply amino acids for muscle repair) and carbohydrates (to replenish glycogen) is essential. Hydration is also critical as your body works to replace fluids lost through sweat and restore electrolyte balance.
2–6 Hours Post-Workout: The Initial Recovery
During this phase, protein synthesis begins to ramp up. This is the process where your body starts rebuilding and repairing damaged muscle fibres, making them stronger and more resilient. Inflammatory responses may continue, as the immune system clears out damaged cells and releases growth factors to facilitate repair.
Your energy metabolism shifts toward replenishing glycogen stores, which can take up to 24 hours, depending on the intensity of your workout. Rest during this period helps redirect energy resources to recovery, and continued hydration is essential to maintain blood flow and nutrient transport.
6–24 Hours Post-Workout: The Growth Phase
As your body transitions into a more anabolic (building) state, protein synthesis reaches its peak. Muscle cells utilise amino acids to rebuild stronger fibres, a process fueled by the nutrients consumed earlier. Growth hormone levels may rise during sleep, further aiding in tissue repair and regeneration.
You might notice delayed onset muscle soreness (DOMS) starting to creep in during this time, especially 12–24 hours after the workout. This soreness is caused by inflammation and microscopic damage to the connective tissue. Active recovery methods, such as light stretching or low-intensity activities, can promote blood flow and help reduce stiffness.
Recently ice bathing / cold water immersion has become popular. It can reduce muscle soreness but it also reduces muscle growth, counterproductive to many people's goals. Learn more here.
24–48 Hours Post-Workout: Continued Repair
By now, the acute inflammatory response is tapering off and the repair process is well underway. Glycogen stores are being restored and the muscle tissue is solidifying its structural improvements. If you fueled adequately and allowed for rest, your muscles will be stronger and better equipped to handle future demands.
Hydration remains important as muscle cells continue to draw in water along with glycogen. Anti-inflammatory strategies, such as walking, foam rolling or gentle yoga, can help alleviate any lingering soreness. However, avoid overusing anti-inflammatory medications, as they might interfere with the body’s natural repair processes.
48–72 Hours Post-Workout: Late Recovery
At this stage, most of the active muscle repair and growth is complete but your body continues to adapt to the previous workout. Neural adaptations, such as improved coordination and efficiency in muscle recruitment, may also develop during this time. DOMS typically peaks around 48 hours and starts to subside as your muscles adjust to the workload.
You can resume moderate exercise during this period if the soreness is manageable. However, giving the targeted muscle groups at least 48 hours of rest is recommended before engaging in another intense workout to prevent overtraining or injury.
Beyond 72 Hours: Full Recovery
For most individuals, complete recovery of the muscles occurs within 72 hours but this can vary depending on the intensity of the workout, your fitness level and age.
During this time, your body enters a maintenance phase, where it continues to strengthen connective tissues and adapt to the increased demands placed upon it. Consistently prioritising sleep, nutrition, and hydration supports long-term recovery and progress.
Tendons
Tendons attach the muscles to the bones. Post-exercise tendon recovery is distinct from muscular recovery due to differences in the structure and vascularisation (blood supply) of tendons compared to muscles. Tendons are composed primarily of dense collagen fibers, which provide tensile strength but are relatively avascular, limiting their ability to quickly repair micro-trauma.
Unlike muscles, which recover relatively rapidly due to their rich blood supply and higher regenerative capacity, tendons often require a longer recovery period to fully heal and remodel. It is important to include sufficient rest into any exercise programme and too avoid increasing exercise volume too quickly to allow the body to fully recover and avoid injury.
Insufficient tendon recovery can lead to overuse injuries, such as tendinopathies, highlighting the importance of distinguishing tendon and muscle recovery protocols to optimise post-exercise adaptation and injury prevention.
Protein Timing
Protein timing, immediately after exercise, is not so important as it was once believed to be. By far the most important issue is to eat sufficient protein to meet one's requirements on a daily basis. Spreading protein intake over 3 or more meals, with a protein rich breakfast (after the overnight 'fast') supports recovery and growth. How much protein do we need? Learn more here.
It is also vital to consume sufficient carbohydrates to support activity levels and 'fuel the machine', even when trying to lose weight.
Final Thoughts
By following these guidelines and paying attention to your body’s signals, you can enhance your recovery process and maximise the benefits of your strength workouts. We prefer to take a cautious approach, prioritising injury avoidance over maximising gains. Proper diet, sleep and patience supports the middle age athlete!
Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and wellbeing, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
Join me, or scroll down to contact us and learn more about our services:
Find your Motivation and Health
Your health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & longevity.
Take the first step and arrange an introductory call. Contact us to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Related Studies and Resources
Charest J, Grandner MA. Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin. 2020 Mar;15(1):41-57. doi: 10.1016/j.jsmc.2019.11.005. PMID: 32005349; PMCID: PMC9960533.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.
Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018 Apr 26;9:403. doi: 10.3389/fphys.2018.00403. PMID: 29755363; PMCID: PMC5932411.
Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.
Lee EC, Fragala MS, Kavouras SA, Queen RM, Pryor JL, Casa DJ. Biomarkers in Sports and Exercise: Tracking Health, Performance, and Recovery in Athletes. J Strength Cond Res. 2017 Oct;31(10):2920-2937. doi: 10.1519/JSC.0000000000002122. PMID: 28737585; PMCID: PMC5640004.
Tendons
Brumitt J, Cuddeford T. CURRENT CONCEPTS OF MUSCLE AND TENDON ADAPTATION TO STRENGTH AND CONDITIONING. Int J Sports Phys Ther. 2015 Nov;10(6):748-59. PMID: 26618057; PMCID: PMC4637912.
Quinlan JI, Narici MV, Reeves ND, Franchi MV. Tendon Adaptations to Eccentric Exercise and the Implications for Older Adults. J Funct Morphol Kinesiol. 2019 Aug 20;4(3):60. doi: 10.3390/jfmk4030060. PMID: 33467375; PMCID: PMC7739434.
Kubo K, Ikebukuro T, Maki A, Yata H, Tsunoda N. Time course of changes in the human Achilles tendon properties and metabolism during training and detraining in vivo. Eur J Appl Physiol. 2012 Jul;112(7):2679-91. doi: 10.1007/s00421-011-2248-x. Epub 2011 Nov 22. PMID: 22105708.
Good and comprehensive article on Post Workout Care