EVIDENCE-BASED PRACTICAL ADVICE FOR ENDURANCE ATHLETES

Recovery strategies

All other things being equal, an athlete who can recover faster and more fully will be able to train or race again sooner and perform better than a poorly recovered athlete. Attention to recovery also reduces the chance of injury and burnout.

In this section, you’ll find invaluable advice on scientifically-validated techniques and nutritional strategies to maximise recovery and improve performance.

The Big Chill

in Recovery strategies

Cold therapy, used since ancient times to combat the pain, swelling, and stiffness from intense activity, remains the cornerstone of training room treatment modalities. MORE

Maximising the anabolic response to training

in High intensity training, Recovery nutrition, Recovery strategies, Strength, conditioning and flexibility

Nick Tiller presents six evidence-driven but seldom practised methods by which athletes can promote the anabolic process to maximise training adaptation, promote recovery and improve athletic performance. Anabolism is considered to be any state in which nitrogen is retained in lean body mass, and can occur via the stimulation of protein synthesis in the muscle... MORE

Sports massage: sore muscles

in Recovery strategies

Massage and delayed onset muscle soreness Therapeutic massage after heavy exercise may relieve the symptoms of delayed-onset muscle soreness (DOMS) but does nothing for muscle strength or function, according to two quite separate new studies.  In one investigation, led by Australian and Japanese researchers, a group of eight healthy active young men were treated to... MORE

Active recovery (light exercise) is recommended over passive (resting)...

in Recovery strategies

Recovery training decreases fatigue, accelerates physiological regeneration, enhances adaptation and decreases the risk of injury Recovery is increasingly recognised as a significant component of athletic training and performance – particularly for elite performers, who may be expected to engage in very demanding training two or even three times a day. An adequate recovery is known... MORE



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