WOLLONGONG, Australia—Supplementation with fish oil may improve skeletal muscle function and recovery, according to a new study (Br J Nutr. ePub 9 Aug 2010. DOI: 10.1017/S0007114510002928). Researchers from the University of Wollongong, Australia, noted fish oil modulates the fatty acid composition of muscle membranes; such changes in heart membrane composition have been linked to enhanced mechanical performance and modulations in oxygen consumption. They sought to determine whether changing skeletal muscle membrane composition in the legs could impact muscle function.

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NORMAN, Okla.—Adding leucine to a pre- and post-exercise carbohydrate beverage does not provide benefit on muscle recovery after resistance exercise, according to a new study (J Strength Cond Res. 2010;24(8):2211-19. DOI: 10.1519/JSC.0b013e3181dc3a10).

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Bodybuilders are always prone to muscle injury and damage. Weight trainers in general, face an enemy every day they hit the gym in the name of weights. The barbells and dumbbells can wreck havoc to the body in an instance. As such, body builders must always be aware of the danger lacking behind their intense training or else they will have their muscle tissue damaged to irreparable extents.

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Let’s pretend you never plan to step foot upon a competitive bodybuilding stage. You train for the purposes of looking and feeling good and performing well (IE: getting stronger). You aren’t all that concerned with symmetry, but you do understand the importance of full body development. You aren’t concerned with getting diced or dropping water, but wearing a decently low body fat level would be nice. Finally, you aren’t going to be covering your body in multiple layers of pro-tan, but you also don’t want to be pasty white. In order to meet these goals outside of the bodybuilding arena, you’re going to have to do a few things each day – after the weightlifting session.

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Muscle recovery refers to two conditions of muscle tissues. The first is when nutrients have been totally depleted from the tissues by the exercises and the muscles need a replacement of glycogen and other important nutrients. The tissues need to recover their normal ratios of chemical compounds and energy levels. This introduces the first variable in muscle recovery, which is dietary provisions after the workout.

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After a demanding and intense training workout, the next step towards optimal muscle growth is allowing adequate time to let the muscles heal, and more importantly, recover from the exhaustion. Muscle recovery is actually as important if not more, than the training. It is when muscle recover fully that they become better able to handle further training, it is after recovery that the muscle grow in mass and strength.

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The number requirement for muscle recovery is to stop training the same muscle group before it recovers completely lest injuries occur in the muscle tissues. In advanced stages of body building, muscle isolation during training helps avoid training the same muscle group in consecutive days and to allow adequate recovery period as you train other muscle groups. If however you are not in isolationist training phases and the same muscle group has to be trained in consecutive workout sessions, there needs to be more time allowed between the workouts.

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Every bodybuilder dreams of building as large muscles as possible using the least amount of effort and for the shortest duration of time. Unfortunately such a dream never comes true for many of them because they are bothered by muscle pains which sometimes prove too much for them and they abandon the quest for fitness.

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Q: Is it important to eat straight after a workout and, if so, what sort of food should I be eating to support muscle recovery and growth?

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