How does muscle recovery work?

Muscle recovery happens when your body repairs tiny tears in muscle fibers caused by exercise, making them stronger over time. This process relies on rest, good nutrition and proper hydration to support healing and growth. 

 If you load a muscle intensively, for example during strength training or interval training, you damage it a bit. The load causes small hairline cracks, this is the cause of tired and sore muscles. Fatigue and pain are signs that it’s time to rest and recover your muscles. If you allow your muscles to recover properly after exercise, your muscles will become stronger. For muscle growth, the post treatment is just as important as what you do during your training. If you want to optimise your sports performance, you should prioritise your muscle recovery.

How long does muscle recovery take?

The time it takes for muscles to recover after training depends on many factors, especially the intensity and type of workout. For combat athletes, strength and contact based training cause more muscle micro-tears than cardio focused sessions like running which typically involves less strain on muscle fibers.

Because of the high impact and explosive movements involved in combat sports, recovery tends to be more demanding. Without proper recovery methods like rest, nutrition, hydration, and active recovery this process can take anywhere from 42 to 72 hours. Pushing your body too hard before it's fully recovered increases the risk of muscle and tendon injuries, so it’s crucial to listen to your body and give it time to heal.

What is good for muscle recovery?

Recovery starts with rest but for combat athletes, that’s just the beginning. There are loads of ways to speed up muscle and tendon recovery after intense training. Muscle tissue is highly adaptive, meaning the right post training habits can make a big difference. Proper nutrition, hydration, sleep, and recovery techniques like stretching, mobility work and massage all help your body repair faster and come back stronger.

Cooling down

A proper cool-down is just as important as the warm-up especially after a hard training session. It helps bring your heart rate and blood flow back to normal, flushes out waste products like lactic acid, and kick starts muscle recovery. Skipping it can lead to  slower recovery. Even if you're short on time, it’s better to cut your session slightly short than to skip the cool-down. It’s a small step that makes a big difference in how you will feel for your next session.

Water, water, water

Staying hydrated is essential for muscle recovery. Water helps your body flush out waste products from your muscles and supports overall performance. On average, aim for at least 2 liters of water a day, but during intense training, you’ll need more, up to a liter or more depending on how much you sweat.

A good rule of thumb: if you're training for an hour, try to drink around 250 ml every 15 minutes. And if it’s hot or you're doing high intensity work like sparring, pad work, or wrestling, drink even more. Staying on top of your fluids helps keep your muscles sharp, your mind clear, and your recovery smooth.

Nutrition for muscle recovery

In terms of nutrition, it is necessary to eat enough protein. In a sports session you initially break down muscle protein. If you do not take in enough new proteins after exercise, the breakdown of muscles can be greater than the buildup. Taking about 20-25 grams of protein after a workout leads to optimal muscle recovery. Healthy protein rich foods include legumes, nuts and whole grains. Note: it makes no sense to take in more protein than you need, this will lead to an increase in fat rather than muscle.

Post-treatment for optimal blood flow

The success of your muscle recovery comes down to how well you care for your muscles after training. KO Sports Balm is designed specifically to repair muscle tissue after intense exercise. If you’ve had a tough training session, or competition, applying KO Sports Balm can help rejuvenate tired, sore muscles. It works by improving blood flow to your muscle tissue, which speeds up recovery and strengthens your blood vessels. Plus, it nourishes your skin, ensuring you're not just repairing your muscles, but taking care of your body overall.

Keep KO in your kit!