Best methods for recovery?

Best methods for recovery? 🧊

Like everything in the fitness and diet industry the subject of recovery and methods to aid recovery are full of fads and social media trends. Common post workout recovery options include, foam rolling (with expensive, fancy rollers), massage guns and cold water immersion, with the latter gaining popularity as ice baths have become a must in “self-improvement/discipline” circles recently. Social media is full of celebrities and fitness personalities sharing their cold water immersion practices, with dedicated tubs/barrels etc.

Studies have shown that cold water immersion, massage guns and fancy foam rollers don’t actually result in significantly better recovery than just resting and good nutrition. In fact some are less effective. Several studies have also found that ice baths can negatively impact muscle and strength adaptations. A recent overview of studies found that taking an ice bath immediately after a workout leads to less muscle growth than resistance training alone.

Whilst often promoted as “game changers” these methods aren’t really that at all – at best they may help reduce soreness and perceptions of fatigue but don’t come even close to the effect that sleep and nutrition have on your recovery and muscle growth.

For competitive athletes, it may be important to incorporate some of these things into their recovery leading up to a competition, in conjunction with adequate rest and food, particularly at time where fatigue needs to be quite low. If you’re someone looking to increase muscle mass, cold water immersion should be used sparingly (e.g. only after very hard training sessions) as it can interfere with hypertrophy (muscle growth).

For most of us simply spending more time and energy focusing on good sleep and good nutrition will not only help you recover better and faster, and benefit your progress in the gym, but it will also likely positively contribute to your overall health and wellbeing.

🤗xx