Frequently asked questions about exercise and recovery
How long does it take to recover after a workout?
Plan on about 24 to 48 hours. Muscles rebuild their sugar stores mostly in the first 24 hours (Burke, 2017). Protein building in muscle is still 34% above rest 48 hours after a strength training session (Phillips, 1997).
Why do you get sore muscles 1 to 3 days after exercise?
Soreness comes from small injuries to the fibers and the inflammation that follows, not from lactic acid. It appears a few hours after unusual exercise and usually peaks 1 to 3 days later (Cheung, 2003). Lactate, for its part, is cleared within the hour after exercise (Brooks, 2018).
Do you need to eat within 30 minutes after exercise?
It is not essential: muscle stays responsive to protein for at least 24 hours. A meal with protein and carbohydrates in the following hours is enough. Eating early matters mostly if there is another session the same day (Burke, 2017).
Does exercise raise cortisol?
Yes, depending on intensity: it rises by about 40% for exercise at 60% of maximum capacity and by about 83% at 80%, but barely moves at low intensity (Hill, 2008). It comes back down in the hours after the session.