In today’s fitness-obsessed world, everyone wants to achieve that swole physique – a body that exudes strength, power, and muscle. But building natural muscle and decreasing soreness is no easy feat. It requires dedication, hard work, and the right strategies. In this comprehensive guide, we will explore the science-backed methods to help you achieve swole status. From understanding the benefits of natural muscle-building supplements to techniques for reducing soreness and improving performance, we’ve got you covered.

Section 1: The Science Behind Natural Muscle Building
When it comes to building muscle naturally, it’s important to understand the science behind it. Our body’s ability to build muscle relies on various factors, including protein synthesis, hormonal balance, and proper nutrition. Here are some key aspects to consider:
1.1 Protein Synthesis and Muscle Growth
Protein synthesis is the process by which our body builds new proteins, including muscle tissue. It is crucial for muscle growth and repair. One key amino acid involved in protein synthesis is leucine. Leucine is responsible for activating the protein synthesis pathway, leading to increased muscle mass.
Recent studies have shown that a metabolite of leucine called alpha-hydroxyisocaproic acid (HICA) can be an effective natural muscle builder. HICA helps reduce muscle soreness and improve physical performance during training. It supports protein synthesis and lean muscle growth, making it a valuable ingredient in muscle-building supplements.
1.2 Hormonal Balance and Muscle Building
Hormones play a vital role in muscle building. One hormone that has gained attention in the fitness world is dehydroepiandrosterone (DHEA). DHEA is an endogenous steroid that is synthesized in various parts of the body, including the adrenal cortex and gonads.
Studies have shown that DHEA has multiple functions, including its potential to maintain bone, muscle, and brain cells. It may also modify immune response, inflammation, and lipid metabolism. While the exact mechanism of action is not fully understood, DHEA has shown promise in promoting muscle growth and protecting against age-related degenerative changes.
Effects on Body Composition, Muscle Soreness, and Athletic Performance
DL-alfa-hydroxy-isocaproic acid (HICA), also known as leucic acid or DL-2-hydroxy-4-methylvaleric acid, is a metabolite of leucine, one of the essential amino acids. It has gained popularity in the fitness industry due to its potential effects on body composition, muscle soreness, and athletic performance.
Several clinical and experimental studies have suggested that HICA can be considered as an anticatabolic substance. This means that it may help prevent the breakdown of muscle tissue, especially during intense training or periods of high physical stress. Additionally, HICA has also been shown to increase muscle protein synthesis in certain situations, which can contribute to muscle growth and repair.
One study conducted on rodents found that HICA supplementation enhanced recovery and muscle protein synthesis. While these findings are promising, it’s important to note that more research is needed to fully understand the effects of HICA on human physiology.
In human studies, the available evidence suggests that HICA may have potential benefits for athletes engaged in high-intensity training. One area where HICA has shown promise is in relieving symptoms of delayed onset muscle soreness (DOMS). DOMS is the muscle pain and stiffness that often occurs after intense exercise. By reducing DOMS symptoms, HICA may help athletes recover faster and perform better in subsequent training sessions.
Furthermore, HICA has also been associated with an increase in lean mass during training. This means that it may help individuals build and maintain muscle mass while undergoing resistance training or other forms of exercise.
It’s important to note that while HICA shows promise as a supplement for athletes, it should not be seen as a magic solution. Proper nutrition, adequate rest, and a well-designed training program are still crucial factors in achieving optimal body composition and athletic performance.
Nevertheless, DL-alfa-hydroxy-isocaproic acid (HICA) has shown potential as an anticatabolic substance that may enhance recovery, increase muscle protein synthesis, relieve DOMS symptoms, and possibly promote lean mass gains during training. However, further research is needed to fully understand its mechanisms of action and potential long-term effects. As always, it’s advisable to consult with a healthcare professional before starting any new supplementation regimen.
Section 2: Understanding Natural Muscle Building Supplements
In the pursuit of swole muscles, many fitness enthusiasts turn to supplements to enhance their results. Natural muscle-building supplements offer a safe and effective way to support muscle growth and performance. Let’s explore some key ingredients commonly found in these supplements:
2.1 Epicatechin from Green Tea Extract
Green tea extract, specifically epicatechin, has been extensively studied for its beneficial effects on cardiovascular health and metabolism. Epicatechin, a catechin found in green tea, has been shown to promote weight loss, regulate blood sugar, and improve exercise recovery.
Aside from its metabolic benefits, epicatechin also supports muscle growth and performance. It helps reduce muscle breakdown and promotes protein synthesis. By incorporating green tea extract with high epicatechin content into your supplement regimen, you can enhance your natural muscle-building journey.
2.2 5a-Hydroxy Laxogenin for Strength and Muscle Growth
Another potent ingredient found in natural muscle-building supplements is 5a-Hydroxy Laxogenin. Derived from the Smilax officinalis extract root, 5a-Hydroxy Laxogenin has been shown to help build muscle and increase strength. Halo is a Chinese Smilax muscle building supplement.
By incorporating 5a-Hydroxy Laxogenin into your supplement routine, you can support lean muscle growth and enhance your performance in the gym. This natural ingredient provides a valuable addition to your muscle-building arsenal.
2.3 Enhancing Nutrient Absorption with Black Pepper Extract
To maximize the effects of the other ingredients in natural muscle-building supplements, it’s important to ensure proper nutrient absorption. Black pepper extract, also known as Bioperine, has been found to enhance nutrient absorption.
By including black pepper extract in your supplement regimen, you can ensure that your body absorbs all the essential nutrients necessary for muscle growth and recovery. This ingredient acts as a catalyst that unlocks the full potential of other muscle-building components.
DHEA and Epiandrosterone
DHEA, also known as Dehydroepiandrosterone, is a steroid hormone that plays a vital role in various biological processes in both humans and animals. It is a multifunctional hormone with a wide range of effects on the body. One interesting aspect of DHEA is its ability to be converted into multiple oxygenated metabolites, which are compounds formed as a result of metabolic reactions involving oxygen.
While the exact mechanisms by which DHEA exerts its effects are not yet fully understood, there is accumulating evidence suggesting that its oxygenated metabolites play a crucial role in mediating these effects. In particular, this answer will focus on three hydroxylated derivatives of DHEA: 7-hydroxylated DHEA, 16-hydroxylated DHEA, and 17-hydroxylated DHEA. These derivatives have been studied extensively and have been found to have unique biological activities.
One specific metabolite of interest is epiandrosterone (EpiA), which is a 5α-androstane derivative of DHEA. Epiandrosterone has been found to possess various physiological properties and has gained attention for its potential health benefits. It is worth noting that EpiA is not directly derived from DHEA but is formed through the metabolism of other DHEA metabolites.
DHEA and Oxygenated Metabolites
The most well-studied effects of DHEA and its oxygenated metabolites include their involvement in the regulation of mood, cognition, and overall brain function. Studies have shown that these compounds can influence neurotransmitter systems, such as dopamine and serotonin, which play a crucial role in mood regulation. Additionally, they have been found to have neuroprotective effects and may help in reducing the risk of neurodegenerative diseases.
In addition to their effects on the brain, DHEA and its metabolites also play important roles in other physiological processes. For instance, they have been implicated in the regulation of immune function, bone metabolism, and cardiovascular health. Some studies have suggested that DHEA and its derivatives may have anti-inflammatory properties and could potentially be used as therapeutic agents for inflammatory conditions.
It is important to note that while there is promising research on the potential benefits of DHEA and its metabolites, further studies are needed to fully understand their mechanisms of action and therapeutic potential. As with any supplement or hormone, it is advisable to consult with a healthcare professional before considering the use of DHEA or any related compounds.
Notwithstanding, DHEA is a versatile steroid hormone with diverse biological effects. Its oxygenated metabolites, including epiandrosterone (EpiA), play important roles in mediating these effects. From regulating mood and cognition to impacting immune function and cardiovascular health, the potential benefits of DHEA and its derivatives are intriguing. However, more research is needed to fully comprehend their mechanisms of action and therapeutic applications.
Section 3: Decreasing Soreness and Improving Performance
Building natural muscle often comes with the cost of muscle soreness. However, there are strategies you can employ to reduce soreness and enhance your overall performance. Let’s explore some effective techniques:
3.1 Alpha Hydroxyisocaproic Acid (HICA) for Muscle Soreness
One of the key ingredients we mentioned earlier, alpha-hydroxyisocaproic acid (HICA), has been shown to help with muscle soreness. HICA is an end product of leucine metabolism and has been found to improve physical performance and reduce muscle soreness during training.
By incorporating HICA into your supplement routine, you can speed up recovery, decrease muscle soreness, and optimize your performance in the gym. This natural compound provides a valuable tool for those looking to minimize the negative impact of soreness on their muscle-building journey.
3.2 High-Dosage EGCG for Weight Loss and Performance
Weight loss is often a priority for individuals aiming to build natural muscle. One component of green tea extract, epigallocatechin gallate (EGCG), has been studied for its weight loss benefits. EGCG has been shown to reduce body weight by decreasing adipocyte differentiation and proliferation during lipogenesis.
In addition to its weight loss effects, EGCG also has performance-enhancing benefits. By incorporating high-dosage EGCG into your supplement regimen, you can support both your weight loss goals and your overall athletic performance.
Section 4: Putting It All Together: The Swole Lifestyle
Building natural muscle and achieving a swole physique is not just about supplements and workouts. It’s about adopting a holistic approach to your lifestyle. Here are some key elements to consider:
4.1 Proper Nutrition for Muscle Growth
Proper nutrition is essential for muscle growth and overall health. To support your muscle-building goals, focus on consuming adequate protein, healthy fats, and complex carbohydrates. Ensure you have a well-balanced diet that provides all the essential nutrients your body needs.
Consider incorporating lean protein sources like chicken, fish, and tofu in your meals. Opt for healthy fats from sources like avocados, nuts, and olive oil. And don’t forget to fuel your workouts with complex carbohydrates from whole grains, fruits, and vegetables.
4.2 Consistent Training and Progressive Overload
Consistency is key when it comes to building natural muscle. Design a training program that suits your goals and stick to it. Incorporate a mix of resistance training and cardiovascular exercises to support muscle growth and overall fitness.
Additionally, implement the principle of progressive overload to challenge your muscles and stimulate growth. Gradually increase the intensity, volume, or weight of your workouts to keep pushing your limits and making progress.
4.3 Rest and Recovery for Optimal Results
Rest and recovery are equally important as training when it comes to building natural muscle. Allow your body enough time to rest and repair between workouts. Aim for 7-8 hours of quality sleep each night to support muscle growth and overall well-being.
Incorporate active recovery techniques like stretching, foam rolling, and yoga to promote muscle repair and reduce soreness. Listen to your body and give it the rest it needs for optimal results.
As fitness enthusiasts, we all strive for that perfect physique – lean, strong, and defined muscles. But achieving natural muscle growth and minimizing post-workout soreness can be a challenging task. In this article, we will delve into the secrets of building natural muscle and reducing soreness, exploring the role of nutrition, hydration, effective workout routines, rest and recovery, stretching exercises, and supplements. By understanding these key factors, you can unlock the potential to transform your body and achieve your fitness goals.
Understanding muscle growth and repair
Building natural muscle starts with understanding the process of muscle growth and repair. When we engage in resistance training, such as weightlifting or bodyweight exercises, we create microscopic tears in our muscle fibers. These tears then stimulate the body’s natural repair process, resulting in stronger and larger muscles. However, it is important to note that muscle growth does not happen overnight. Consistency and progressive overload are the keys to success.
To effectively stimulate muscle growth, it is essential to follow a structured workout program that focuses on compound exercises. Compound exercises, such as squats, deadlifts, and bench presses, target multiple muscle groups simultaneously, allowing for maximum muscle activation and growth. Additionally, incorporating both high-intensity and moderate-intensity workouts into your routine can help to challenge your muscles and promote growth.
Importance of nutrition for natural muscle building
While exercise is crucial for building muscle, nutrition plays an equally important role. To fuel muscle growth, it is essential to consume an adequate amount of protein, which provides the building blocks for muscle repair and growth. Aim to include lean sources of protein, such as chicken, fish, tofu, and lentils, in each meal. Additionally, consuming complex carbohydrates, such as whole grains, fruits, and vegetables, can provide the energy necessary for intense workouts.
In addition to protein and carbohydrates, healthy fats are also essential for muscle growth. Foods such as avocados, nuts, and olive oil contain essential fatty acids that help to support hormone production and reduce inflammation. Lastly, don’t forget the importance of micronutrients. Vitamins and minerals, such as vitamin D, calcium, and magnesium, play a crucial role in muscle function and recovery. Consider incorporating a well-rounded multivitamin into your daily routine to ensure you are meeting your nutritional needs.
When it comes to natural muscle building, nutrition plays a crucial role in supporting muscle growth and recovery. However, it’s important to note that the information provided in the question seems to focus on Volumetric Muscle Loss (VML), which is a specific condition that requires medical intervention. While nutrition can still play a role in supporting the recovery process for VML patients, it’s essential to consult with a healthcare professional for personalized advice.
Principles of Nutrition for Muscle Building
That being said, let’s discuss some general principles of nutrition for muscle building that can be applied to individuals without VML or other specific medical conditions.
- Adequate Protein Intake: Protein is the building block of muscles, and consuming enough high-quality protein is essential for muscle growth. Aim to include sources like lean meats, fish, poultry, eggs, dairy products, legumes, and plant-based proteins in your diet. The recommended daily protein intake for most individuals looking to build muscle is around 0.8-1 gram of protein per pound of body weight.
- Caloric Surplus: To build muscle, you need to consume more calories than you burn. This surplus provides the energy and nutrients necessary for muscle growth. However, it’s important to strike a balance and avoid excessive calorie intake, as it can lead to unwanted fat gain. Aim for a modest calorie surplus of around 250-500 calories per day, depending on your individual needs and goals.
- Balanced Macronutrients: While protein is crucial for muscle growth, don’t neglect carbohydrates and fats. Carbohydrates provide energy for workouts and replenish glycogen stores in muscles, while healthy fats support hormone production and overall health. Include complex carbohydrates like whole grains, fruits, and vegetables, as well as healthy fats from sources like avocados, nuts, seeds, and olive oil.
- Meal Timing and Frequency: Distribute your daily calorie and protein intake across multiple meals throughout the day. Aim to consume a balanced meal or snack containing protein, carbohydrates, and fats every 3-4 hours. This approach helps optimize muscle protein synthesis and provides a steady supply of nutrients for muscle recovery.
- Hydration: Proper hydration is often overlooked but is essential for optimal muscle function and recovery. Aim to drink enough water throughout the day to stay hydrated, especially during workouts.
- Supplements: While a well-rounded diet should provide most of the nutrients you need, certain supplements can complement your nutrition plan. Whey protein powder, creatine monohydrate, and branched-chain amino acids (BCAAs) are commonly used by individuals looking to build muscle. However, it’s important to note that supplements are not a substitute for a balanced diet and should be used judiciously.
Remember, the information provided in the question seems to pertain specifically to VML and may require specialized medical attention. If you or someone you know is dealing with VML or any other specific medical condition related to muscle loss or deformity, it’s crucial to consult with a healthcare professional or specialist who can provide personalized guidance.
Particularly, nutrition plays a vital role in natural muscle building. Adequate protein intake, a caloric surplus, balanced macronutrients, proper meal timing and frequency, hydration, and judicious use of supplements are all factors to consider. However, if you’re dealing with VML or any other specific medical condition related to muscle loss, it’s essential to seek professional medical advice tailored to your individual needs.
The role of hydration in muscle recovery
Hydration is often overlooked when it comes to muscle recovery, but it is a critical factor in optimizing performance and reducing soreness. When we exercise, we lose fluids through sweat, which can lead to dehydration if not replenished. Dehydration can impair muscle function and hinder the body’s ability to repair and rebuild muscle tissues.
To stay hydrated, it is recommended to drink water before, during, and after your workouts. The exact amount of water needed varies depending on factors such as body weight, activity level, and environmental conditions. As a general guideline, aim to consume at least eight glasses of water per day, and increase your intake on days when you are engaging in intense physical activity.
Hydration is a crucial aspect of muscle recovery after exercise. When we exercise and are exposed to heat, our bodies tend to lose fluids, leading to dehydration. This not only affects our performance during exercise but also hampers our body’s ability to regulate temperature.
Recovery of Exercise Performance
Recent studies have shown that deep-ocean mineral water can play a significant role in improving the recovery of exercise performance post-exercise. This type of water has been found to positively affect hydration recovery after dehydrating exercise. It replenishes the lost fluids and helps restore the body’s fluid balance more effectively than regular water.
One key factor that deep-ocean mineral water addresses is the increase in extracellular fluid osmolality that occurs during exercise. This increase in osmolality can lead to deficits in exercise performance and thermoregulation. Deep-ocean mineral water helps counteract these deficits and aids in faster recovery.
Additionally, deep-ocean mineral water has also shown potential benefits in muscle strength recovery. However, it is important to note that further research is needed to fully understand the extent of its influence on muscle strength recovery and whether there are any differences based on sex.
When considering hydration in muscle recovery, it’s essential to understand the importance of choosing the right type of water. Deep-ocean mineral water offers a unique combination of minerals and electrolytes that can aid in rehydration and optimize the recovery process.
Significantly, deep-ocean mineral water has been found to positively impact hydration recovery after dehydrating exercise. It has the potential to improve exercise performance post-exercise and may also contribute to muscle strength recovery. However, further research is needed to fully explore its benefits and understand any potential differences based on sex.
Effective workout routines for building natural muscle
When it comes to building natural muscle, the key is to find a workout routine that suits your goals and preferences. There are various approaches you can take, depending on your fitness level and desired outcomes. Here are a few effective workout routines to consider:
- Full-body workouts: This type of routine involves targeting all major muscle groups in a single workout session. It is ideal for beginners or those with limited time. Perform compound exercises, such as squats, lunges, push-ups, and rows, to work multiple muscle groups simultaneously.
- Split workouts: This routine involves dividing your workouts to focus on specific muscle groups on different days. For example, you could have a leg day, chest and triceps day, and back and biceps day. Split workouts allow for more focused and intense training of individual muscle groups.
- Superset workouts: Supersets involve performing two exercises back-to-back with minimal rest in between. This method increases training volume and intensity, leading to greater muscle activation and growth. For example, you could combine squats with lunges or bench presses with bent-over rows.
Remember, regardless of the workout routine you choose, progressive overload is crucial for continued muscle growth. Gradually increase the weight, repetitions, or intensity of your exercises over time to keep challenging your muscles.
Incorporating rest and recovery into your fitness routine
Rest and recovery are often underestimated but are essential for building natural muscle and reducing soreness. When we exercise, we create micro-tears in our muscles, and it is during the recovery period that our muscles repair and grow stronger. Failing to allow adequate rest and recovery can lead to overtraining, muscle imbalances, and increased risk of injury.
To incorporate rest and recovery into your fitness routine, consider the following strategies:
- Rest days: Schedule regular rest days into your weekly workout routine. These days allow your muscles to recover and rebuild, preventing overuse and fatigue.
- Active recovery: On rest days, engage in low-impact activities such as walking, swimming, or yoga to promote blood flow and aid in muscle recovery. Active recovery can also help to alleviate muscle soreness.
- Sleep: Quality sleep is crucial for muscle recovery. Aim for seven to nine hours of uninterrupted sleep each night to optimize your body’s repair processes.
Tips for decreasing soreness after workouts
Post-workout soreness, also known as delayed onset muscle soreness (DOMS), is a common side effect of intense exercise. While it cannot be completely avoided, there are steps you can take to minimize soreness and aid in recovery:
- Cool down: After completing your workout, take the time to cool down properly. This can include gentle stretching, foam rolling, or using a massage tool to promote blood flow and reduce muscle tension.
- Epsom salt baths: Soaking in a warm bath with Epsom salts can help to relax muscles and alleviate soreness. The magnesium in Epsom salts has been shown to reduce inflammation and promote muscle recovery.
- Proper nutrition: Consuming a post-workout meal or snack that includes a combination of protein and carbohydrates can aid in muscle recovery and reduce post-workout soreness.
The benefits of stretching and flexibility exercises
Stretching and flexibility exercises are often overlooked but play a crucial role in muscle recovery and injury prevention. Incorporating regular stretching into your fitness routine can provide the following benefits:
- Improved range of motion: Stretching helps to improve flexibility, allowing you to move more freely and perform exercises with proper form. This can prevent muscle imbalances and reduce the risk of injury.
- Relaxation and stress relief: Stretching promotes relaxation and can help to reduce stress levels. It provides a mindful break from the intensity of your workouts and allows you to focus on your breath and body.
- Enhanced muscle recovery: Stretching increases blood flow to the muscles, promoting nutrient delivery and waste removal. This can aid in muscle recovery and reduce post-workout soreness.
Incorporate both static and dynamic stretching into your fitness routine. Static stretching involves holding a stretch for a prolonged period, while dynamic stretching involves moving through a range of motion.
Supplements for natural muscle building and reducing soreness
While a well-balanced diet should provide you with all the necessary nutrients for muscle growth and recovery, certain supplements can complement your efforts. Here are a few supplements to consider:
- Protein powder: Protein powder can be a convenient way to ensure you are meeting your daily protein needs. It can be consumed as a post-workout shake or added to smoothies and recipes.
- Creatine: Creatine is a naturally occurring compound that helps to increase muscle strength and power. It has been shown to be effective in improving performance during high-intensity, short-duration exercises.
- Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can aid in reducing post-workout soreness. They can be obtained through fish oil supplements or by consuming fatty fish such as salmon and mackerel.
It is important to note that supplements should not replace a balanced diet. They should be used to supplement your nutrition and training efforts, not as a substitute.
Achieving natural muscle growth and minimizing soreness
Building natural muscle and reducing post-workout soreness is a journey that requires dedication, consistency, and a holistic approach. By understanding the role of nutrition, hydration, effective workout routines, rest and recovery, stretching exercises, and supplements, you can optimize your muscle growth potential and minimize discomfort. Remember, everyone’s body is unique, so it may take some trial and error to find what works best for you. Stay committed, listen to your body, and enjoy the process of transforming your physique and improving your overall fitness.
Start incorporating these strategies into your fitness routine today and unlock the secret to building natural muscle and decreasing soreness. Your body will thank you for it!
Conclusion
Achieving a swole physique requires a combination of science-backed strategies, proper nutrition, and consistent effort. By incorporating natural muscle-building supplements with ingredients like HICA, green tea extract, and black pepper extract, you can enhance your muscle growth and decrease soreness. Additionally, focusing on proper nutrition, consistent training, and adequate rest will help you reach your swole goals. Embrace the swole lifestyle and embark on a journey towards a stronger, more muscular you.
Remember, building natural muscle takes time and dedication. Stay committed to your goals, listen to your body, and celebrate every milestone along the way. With the right mindset and the right strategies, you can achieve the swole physique you’ve always dreamed of.
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