The soundbyte summary: The main point of recovery is to optimize performance, not to optimize recovery. That may sound like semantics, but it’s not. Minimizing short-term decreases in inflammation doesn’t translate to long-term performance improvement.
- Understanding recovery vs. performance
- What are we recovering from?
- The problems with measuring recovery
- Delayed Onset Muscle Soreness (DOMS) – definition, measurements, and effect on performance
- Effectiveness of massage, active recovery, compression, ice water baths, and cryotherapy for performance
- Effectiveness of Ice Water Baths for performance (and measuring the placebo effect)
Broatch et al., 2014. Cold water immersion with placebo test.
Bleakley, et al., 2012. Cochrane Review: Cold-water immersion for preventing and treating muscle soreness after exercise.
Dupuy et al., 2018. Rating recovery techniques in terms of DOMS.
Hotfiel et al., 2018. Advances in Delayed-Onset Muscle Soreness (DOMS): Part 1: Pathogenesis and Diagnostics.
Haq et al., 2022. Cryotherapy study that didn’t improve performance.
Malta et al., 2021. Meta-analysis of Cold Water Immersion Use.
Ortiz et al., 2019. The effect of active recovery on performance.
Negyesi et al., 2022. Compression gear doesn’t improve muscle strength.
Ranchordas et al., 2017. Cochrane Review: Antioxidants for preventing and reducing muscle soreness after exercise.
On Measuring Recovery to Optimize Performance
On How to Predict Optimal Performance
On Beta-Alanine & Belief
On How to Fuel Performance
On the 3 Pillars of Nutrition Driving 90% of Success
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