Recovery
Sleep hygiene for early-morning training: what helps at 5 a.m.
Athletes with early training starts reliably sleep less than their peers, Australian monitoring studies show; schedule and light choices matter more than any gadget.
Recovery
Sleep, soreness, load management, cold exposure and compression assessed on what shortens the gap between hard sessions and what only feels productive.
Recovery
Creatine between sessions: does it speed recovery?
Creatine is proven for strength and power, but its case as a recovery agent — less damage, faster glycogen, fewer missed sessions — rests on a thinner trial record.
Recovery
Sauna after training: what heat adaptation really delivers
Post-exercise sauna bathing raised endurance performance about a third in run-to-exhaustion testing in one small trial, with hot-water immersion trials showing smaller gains.
Recovery
Active recovery or complete rest: which works better?
Light movement after hard exercise clears blood lactate faster and can preserve next-day performance in small trials, but soreness and repair outcomes show weaker effects.
Recovery
Alcohol after training: what it does to recovery
Controlled trials show post-exercise alcohol suppresses muscle protein synthesis and degrades next-day performance, with effects scaling with dose.
Recovery
Delayed-onset muscle soreness: what works and what does not
Massage, compression and cold water carry the best recovery evidence for DOMS; stretching, most supplements and painkillers do poorly in trials.