The Science of Muscle Damage and Repair. A Guide from San Mateo’s Personal Trainer, Holly Roser.

As your personal trainer in San Mateo, we want to educate you on the science behind muscle damage and repair and how it affects muscle growth.

When we engage in physical exercise, our muscles undergo a process known as muscle damage. This damage occurs as a result of the mechanical stress placed on the muscle fibers during exercise. This damage can cause soreness and inflammation, which can be a sign that muscle repair is occurring.

Research has shown that muscle damage is essential for muscle growth. A study published in the Journal of Applied Physiology found that muscle damage causes an increase in muscle protein synthesis, which leads to stronger muscle. Additionally, a study published in the Journal of Strength and Conditioning Research found that muscle damage caused by resistance training leads to a significant increase in muscle size and strength.

However, muscle damage alone is not enough to result in muscle growth. It’s crucial to allow the muscle fibers to repair and recover, this is where protein intake comes in handy, it helps in repairing the muscle fibers. Additionally, a study published in the Journal of the International Society of Sports Nutrition found that consuming a protein supplement after exercise can increase muscle protein synthesis and lead to increased muscle gains.

As your personal trainer in San Mateo, we recommend providing your body with enough protein, carbohydrates, and healthy fats to repair muscle fibers and optimize muscle growth. We also recommend taking rest days to allow your muscles to recover adequately.

In conclusion, muscle damage is an essential part of the muscle growth process, but it’s important to allow the muscle fibers to repair and recover in order to achieve optimal muscle growth. At Holly Roser Fitness, we believe in providing our clients with evidence-based advice to achieve their fitness goals. If you’re interested in learning more about muscle damage and repair, please reach out to us. Together, we can create a personalized workout and nutrition plan to optimize muscle growth and help you achieve your fitness goals.