Focus
✓Explore all 307 studies in Recovery →
The full evidence base behind this focus area, every study with its grade and DOI.5 blocks
ARecovery · practice
Cold-Water Immersion
Cold immersion reliably reduces muscle soreness after hard training, and reliably does less for performance than people expect.
Reduce soreness after unusually hard sessionsKnow when cold exposure is worth using and when it is not
BRecovery · concept
When More Recovery Is Not Better
Blunting the stress of training can blunt the adaptation to it, so routine recovery interventions are situational rather than default.
Decide when a recovery intervention is worth usingRecognize soreness as information rather than as damage to be suppressed
BRecovery · practice
Massage, Compression and Foam Rolling
These reliably make you feel less sore, and do considerably less for measured performance.
Reduce soreness after hard sessionsSet accurate expectations about what these methods do
BRecovery · practice
Refuelling After Hard Training
Carbohydrate with fluid, and protein across the day, are the best-supported parts of recovery nutrition.
Refuel in a way that supports the next sessionPrioritize food before supplements
CRecovery · concept
Recovery Supplements: Markers Versus Performance
Most recovery supplements move a blood marker without moving what you can actually do.
Read a supplement claim for which outcome it actually movedPrioritize sleep and nutrition over supplementation