How to Recover and Build Muscle

Muscle Growth and Recovery bodybuilding

A complete guide on how to optimize your recovery for the best muscle gains

For those looking to achieve their fitness goals, muscle building and post-workout recovery are essential. Resistance training helps you with building muscle and also helps you burn fat, increase strength and endurance, and improve overall health. While finding a good workout plan is the fun part, proper recovery after a workout is key to preventing injuries and allowing your body to heal and grow bigger and stronger.

With the right muscle building tips and recovery techniques, you can take control of your fitness journey and really see the progress you want. From optimizing your diet to understanding the importance of rest days, learn how you can balance your fitness goals.

Let’s dive in.

How to Maximize Recovery for Maximum Muscle Growth

Working out is only half of the battle when it comes to building muscle mass. The other half is your recovery. Proper nutrition and post-workout stretching are key components of any muscle building routine, and they can help you maximize your gains.

Eating the right foods after a workout helps with protein synthesis, which is essential for muscle growth. Post-workout stretching also helps to reduce soreness and keep muscles flexible, so that you can keep pushing yourself in the gym.

Make sure you also have rest days, as they are very important to keep your muscles healthy and make them grow more efficiently in the long run.

3 Simple Exercises You Can Do to Boost Muscle Growth & Recovery

To get the most out of your workouts, it’s important to incorporate a variety of exercises into your routine. This includes anaerobic exercises like weight lifting and plyometrics exercises. Here are three simple exercises you can do to boost muscle growth and recovery.

  • Push-ups: Pushups are one of the most effective exercises to build muscle and strength, which is essential for injury prevention and injury recovery. It’s important to keep your form correct so that you don’t put undue stress on your joints or the muscles you are training.
  • Burpees: Burpees are a great exercise to work on agility and explosiveness, which are vital for injury prevention. You can do burpees as part of a circuit, or even just one quick set. Though these exercises may seem simple, they’re challenging enough to get your body working hard without straining any muscles too much or over-training them.
  • Squats: Squats build muscle and strength in the lower body and help prevent injuries in the knees and lower back. To make squats more effective, it’s important to keep your form correct so that you don’ t experience unnecessary strain.

The Benefits of Using Supplements for Faster Muscle Recovery & Growth

While diet and exercise are essential components for any bodybuilder, supplements can be beneficial in helping to achieve fitness goals faster. They help to speed up muscle recovery and growth, promote relaxation, and fat loss.

There are a few supplements that we would recommend for recovering from your workouts and really growing. We recommend a mix of supplements that will help you get through your workouts such as pre-workout, protein, creatine, and a good multivitamin. Let’s take a look at the top choices for each of these supplements.

Pre-Workout: Nutricost Pre-X Extreme

15 Grams of high quality pre-workout formula in every serving, and 30 servings per container, all for a great price!

A good pre-workout helps you recover in between sets and power through your workouts. That being said, our top choice of pre-workout is Nutricost’s Pre-X Extreme Pre-Workout. This option is designed to enhance energy, focus, and endurance during exercise. It is available in several flavors, such as fruit punch, blue raspberry, grape, and peach mango. Nutricost’s Pre-X Extreme Pre-Workout aims to provide a delicious and effective solution for those looking to elevate their workout sessions with better focus, more energy, and some quality muscle pumps.

Nutricost Pre-X

Check out our individual review on Nutricost Pre-X Extreme.

Protein: Transparent Labs Grass-Fed Whey Isolate

Code GENIRON10 For 10% Off

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.

Protein powder is a great way to help make sure that you are get enough of the most important macronutrient for recovery and muscle building. That being said, you want a quality protein power to maximize your recovery, and Transparent Labs ProteinSeries Whey Isolate is undoubtedly one of the best proteins on the market. Their 100% Grass-Fed Whey Protein Isolate is the perfect protein-by-weight ratio at 88%.

It is packed with 28 grams of protein per scoop, so hitting your daily protein marks has never been easier. The all-natural ingredients ensure no artificial sweeteners, coloring, or preservatives ruin this great product and with protein being an essential part of the muscle building or weight loss process, no one needs the added junk to spoil their hard work from their supplements and this protein powder is no different.

Check out our individual review for Grass-Fed Whey Isolate.

Creatine: Nutricost Creatine Monohydrate

Get all of the benefits of micronized creatine without breaking the bank and activate muscle building quickly.

Creatine is one of the best supplements for recovery, and that being said you want one that really does the job. Nutricost Creatine boasts a simple and effective ingredient list, with 100% creatine monohydrate as the sole active component. This simplicity ensures that users are getting a high-quality and unadulterated form of creatine, free from unnecessary additives and artificial ingredients that could have nasty effects on you.

Nutricost Creatine recovery

The creatine in Nutricost’s formulation is micronized, which means the particles are smaller than standard creatine particles. This can enhance absorption and utilization by the body, potentially leading to faster and more noticeable results, who doesn’t want that?

Check out our individual review on Nutricost Creatine.

Multivitamin: Performance Lab NutriGenesis

Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.

NutriGenesis® is a patented system by Performance Lab® that produces highly absorbable vitamins and minerals, meaning you can take them in and put them to the best use. Getting the proper amount of vitamins and minerals is crucial for recovery. These micronutrients are grown in a way that mirrors nutrient genesis in nature – so that your body recognizes these vitamins and minerals as actual ‘nutrients from food’ instead of as synthetic supplements.

That means Performance Lab® NutriGenesis® Multi doesn’t rely on dehydrating carrots or other vegetables that have suffered from serious nutritional decline, like other “whole-food multivitamins” do. It’s the highest quality multivitamin that we’ve seen on the market and could be essential for bodybuilders and gym-goers to help fill any nutritional gaps left in their diet.

Check out our individual review for Performance Lab NutriGenesis.

Importance of Sleep

While you may not think that it is important, sleep is absolutely crucial for recovery and making progress. While you sleep, your body generates great amounts of human growth hormone and testosterone, which are both necessary muscle building hormones.

Wrap Up


Overall, sure the workouts and stuff are fun, but when it comes to really growing and making progress, recovery is one of the most important aspects. However, recovery is not just going home and laying on the couch, there are specific protocols that you should be following, just like with training. Supplements, diet, and sleep are all crucial aspects of this.

What is your recovery protocol like?

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Austin Letorney
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.