Why recovery is the key to muscle growth

2 min readOct 6, 2022
Image by Alexander Jawfox from Unsplash

When building muscle, it’s easy to get fixated on the weights you are lifting and the food you are eating.

You see people lifting insane amounts of weights and not paying any attention to their nutrition or others not exercising hard enough and thinking that eating whey will get them big and strong.

You need to get the right combination of exercise, nutrition, recovery, and regeneration to get big.

Often, serious athletes neglect Recovery and Regeneration. ‘Sleeps for wimps,’ I’ve heard some rugby players say.

Yes, I reply, big strong wimps!

If you think about the word regeneration, it implies GROWTH, renewing muscle fibres and building new tissue.

Your body makes nearly all its gains when you are sleeping and recovering.

In my muscle growth system, I’ve built each of the 6 phases around the body’s different recovery systems.

When you combine these different recovery systems, the SYNERGISTIC effect is incredible.

You can exercise harder and RECOVER QUICKER so the next time you train, you can work harder than you did before.

I’ve adapted this methodology over the past 10 years, and each year it gets better and better.

A helpful tip for you is to ensure you get plenty of sleep for at least 8 hours and if you train in the afternoon, have a quick sleep of 30 mins to 1 hour.

When you sleep, your body releases Growth Hormones, so if you get extra sleep during the day, you will produce more growth hormones.

By keeping your growth hormone levels topped up during the day, your body will be maintained in an anabolic phase, and you will add more muscle.


Mrinal Walia — Elite Sports Nutritionist

Mrinal Walia is a sports nutritionist with 5 years of experience working with the professional Athletics team at his University as they…


I am a professional Python Developer specializing in Machine Learning, Artificial Intelligence, and Computer Vision with a hobby of writing blogs and articles.