When it comes to recovery, there’s truly nothing more powerful than mastering the basics. Prioritizing adequate rest and a high-protein diet can significantly enhance your recovery process. Aim for 0.8 to 1 gram of protein per pound of body weight, and make sure to relax, manage stress, get 7-9 hours of sleep each night, and stay hydrated.
If you’re interested in adding more techniques to your recovery stack, here are my recommendations.
Tools for Speeding Up Recovery
Cold Plunge can help blunt the inflammatory response following intense workouts, reducing the time you’re sore. However, frequent use may inhibit some of the necessary adaptations that promote muscle growth. Use cold plunges judiciously, especially after particularly grueling sessions.
Cryotherapy is generally more effective than cold plunges for recovery, as it reduces inflammation to a greater extent. Like cold plunges, chronic use can also negatively impact muscle growth, so it should be used sparingly.
Effective Techniques for Sore Muscles
Foam Rolling, Stretching, and Ball Rolling: These techniques fall under the umbrella of "neuromodulation." While they can provide temporary relief, they do not produce significant long-term changes in muscle damage from weight training, nor do they effectively break up adhesions or release fascia. If these methods make you more confident in your ability to move, then go for it! However, it is not enhancing or speeding up recovery in any way.
Overall Best Recovery Methods
Saunas: Using saunas can effectively promote blood flow and activate heat shock proteins, which offer various benefits. Chronic activation of these proteins can enhance cardiovascular health, improve stress responses, reduce inflammation, and support immune function, potentially extending lifespan, and guarding against chronic illnesses.
Swimming is an excellent recovery tool. The cooler water promotes relaxation and helps expedite post-workout recovery by facilitating a quicker return to resting state. Additionally, the buoyancy of water reduces the impact on joints, allowing for easier movement without excess stress.