What Does Science Say About Recovery Strategies? Part 2

Welcome back! Excuse my delay in writing this blog, but the holiday season was a busy one.

In Part 1, we broke down some big-ticket recovery items: sleep, protein, deload weeks, and active recovery. Hopefully you walked away with a sense of what actually moves the needle (spoiler alert: sleep and protein absolutely do).

Now, on to the next ones. Let's keep the myth-busting energy alive.

Today, we’re going to get into a few more popular (and debatably controversial) recovery strategies. Some have solid science behind them, others not so much. I would unfortunately say that the marketing is actually ahead of the research (not my favorite strategy, but hey).

Here we go.

Compression Garments (otherwise called, compression tights, sleeves, etc.)

You’ve most probably seen them around, maybe on an arm, around someone’s knee, calf, or even in the form of some special looking socks. The claim: wear them after exercise and you’ll recover faster, in part by improving blood flow to aid in removing metabolic waste, and also by creating an external pressure gradient that reduces the space available for swelling (read more).

Does compression actually help recovery?

This meta-analysis found that compression garments can reduce the severity of delayed-onset muscle soreness (DOMS) and accelerate recovery of muscle strength and power after intense exercise. The mechanism most likely relates to enhancing venous return and reducing swelling (check it out), meaning: metabolites (things that are affecting performance) are cleared faster…this is a good thing in the context of future performance. If you want more reading describing these positive effects, check out this newer paper from 2025, another systematic review and meta-analysis. The reality is that these effects are not huge, but very few reports indicated negative responses.

My take: Compression seems to offer a mild-to-moderate recovery benefit for certain people, particularly after high-impact or eccentric-heavy sessions. But don’t expect miracles, it’s not magic. Still open questions remain about the sizing of garments, what pressure is actually necessary to achieve benefits, and how these garments hold up over time.

Cold Exposure and Ice Baths

Ah, the ice bath. Weirdly loved by athletes, influencers, and masochists all round the world. The theory goes that reducing muscle temperature limits inflammation and soreness, speeding up the return to training.

What does the science really say?

While cold water immersion reliably reduces perceived muscle soreness (read about it), there's an important tradeoff. Some research suggests that when used routinely after resistance training, ice baths may blunt long-term muscle growth and strength gains. Why? Because inflammation isn’t always a villain, it’s part of the signal that tells your body to repair tissue and adapt by getting stronger. This has been found repeatedly across the literature (reviewed here).

So… should you ice or not? It depends on the goal.

If you’re in the middle of a competition with multiple events in a short window or competing in-season, cold exposure may help you feel better and perform again later that same day or in the few days that follow. In such a context, short-term recovery matters more than long-term adaptations.

However, if you’re trying to build muscle and strength over months, jumping into an ice bath after every lift may work against the very gains you’re training for. The takeaway: cold plunges aren’t good or bad. Use them strategically, when turnaround matters.

Heat Therapy (Saunas and Hot Tubs)

Now, on the other end of the temperature spectrum we have heat. Whether it’s a dry sauna, steam room, or hot tub, heat therapy is often promoted for relaxation, circulation, and even endurance benefits.

Is there evidence it helps with recovery?

Yes, but mostly over time, not necessarily overnight.

Regular post-exercise sauna use has been linked to increases in plasma volume, improved cardiovascular efficiency, and angiogenesis (the formation of new blood vessels). These variables all point towards heat therapy being a great tool to aid endurance performance. It also reliably promotes relaxation and feelings of recovery (read more). Acutely (meaning right after a sauna session), studies have shown positive effects on arterial stiffness and blood pressure (most probably improving long term cardiovascular health; check it out). There are some reviews that briefly mention positive effects of sauna on sleep quality, but I actually had trouble finding studies to show this, so for now, I’ll say it’s a possibility, but I have a feeling temperature and timing of the sauna session have a lot to do with its impact on sleep.

When it comes to muscle repair specifically, the evidence is less convincing. The literature is quite mixed, usually describing positive effects (increases in strength over time) or no meaningful change (no difference in muscle function).

The takeaway: heat is a powerful tool for long-term health, endurance adaptation, and potentially, muscle recovery. If you enjoy the sauna, keep using it (but don’t over do it). Don’t expect it to function as a primary muscle-recovery shortcut after a hard session. Combine with mobility, light movements, quality sleep, and tons of protein to really turn up the recovery.

Nutrition Timing (Carbohydrates)

We talked about protein last time. Now let’s zoom out: does when you eat matter for recovery?

The old “anabolic window” idea has been largely debunked for protein (meaning total protein consumption is more important - read about it), but what about carbs and overall calories?

Turns out, timing can play a role, especially if you train multiple times a day or have high energy demands (thinking about you endurance folks).

Consuming carbs pre-workout, or even in the days leading up to extensive endurance events can help replenish glycogen (stored form of sugar) and build up a great energy storage supply that your muscles have can take advantage of during your exercise (8 to 12 grams of carbohydrate/kg/day maximize these stores and is recommended if performing high volume endurance exercise…taken straight from the International Society of Sports Nutrition).

However, for most people not competing at incredibly high levels or performing long duration endurance exercise, the timing of your carb ingestion is not going to make-or-break your workout. If you’re on a long run or bike, some honey, a gel, or your favorite quick digesting sugar can positively impact your performance, but importantly, well programmed and structured training will most likely determine whether you PR’ed.

Something I find that actually matters to my performance is my feeling of “fullness.” If I feel stuffed or bloated, I often don’t want to train or feel sluggish in my training. Timing my meal/snack about 60-90 minutes before I train or compete is my sweet spot (not peer reviewed evidence here, but my own experience).

The bottom line: total daily intake matters more than precise timing. Fill your plates with protein, carbs, and some fats, try to avoid the ultra-processed stuff, and keep your food colorful (fruits + veggies)!

Mindfulness and Stress Regulation

Here’s one that doesn’t get enough attention in the strength and conditioning world, but definitely should. Psychological stress directly impacts physical recovery (in the short term and over a few days, with anxiety acting similarly). How? By elevating cortisol, disrupting sleep, and increasing systemic inflammation.

Does calming our mind actually help our muscles?

A growing body of research says yes. Techniques like meditation, slow breathing, and even calming nature walks have been shown to improve heart rate variability, lower cortisol, and support better sleep. These all (in theory) create a better internal environment for recovery. I will say that this research is still in its infancy…meaning more is needed, so that way we can benefit from specific protocols and more deeply understand how these techniques work.

My coach’s angle: You can’t out-train high stress (or anxiety). Unfortunately, even the best sleep and protein intake won’t fully rescue your recovery, if stress pokes its head in your day to day life. Taking care of your mental health is critical for you and your body. There are tons of resources to take advantage of on this front, and importantly, you’re not alone. Stress management and therapy can be immensely helpful.

So… What Actually Works?

If you’re looking for the hierarchy of recovery strategies, here’s my ranking:

Sleep and nutrition: non-negotiable.

Managing life stress: often overlooked, hugely important.

Deloads and intelligent programming: train smart (and hard, when your body is ready for it)

Tools like compression, heat, or cold: small benefits, best used situationally.

At the end of the day, your body’s ability to recover is highly individual. At umo, we focus on measuring your unique readiness (combining objective physiological metrics and subjective feelings), so you can see what works for you, your body, and your mind.

Stay tuned for the next blog.

Until then, recover smart.