Joe Cote
10/14/2026 9:32 AM
This article reviews some currently popular workout recovery tricks. Some interesting results. Ice baths, compression garments, and massage can offer some benefits, but there are tradeoffs. For example, ice baths reduce short term discomfort, but sacrifice muscle development. The dietary supplements reviewed (Whey protein, branch chain amino acids, tart cherry juice, and Omega 3 oils) have limited benefits.
One recommended recovery practice is to consume 20-40g of protein after exercise<https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/> for muscle repair and adequate carbohydrate intake<https://www.ovid.com/jnls/co-clinicalnutrition/abstract/10.1097/mco.0000000000000761%7Ecarb-conscious-the-role-of-carbohydrate-intake-in-recovery?redirectionsource=fulltextview> to replenish energy stores. Way back some experienced cyclists recommended chocolate milk after a workout. Milk contains 1g protein per oz and the chocolate provides carbs (note, chocolate milk has a moderate glycemic index of 35 to 45).
Scientists reveal why some workout recovery tricks can backfire | ScienceDaily<https://www.sciencedaily.com/releases/2026/10/261013015805.htm>
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Joe Cote
"Each thing I do I rush through so I can do something else" Stephen Dobyns
"Half of me wants a cold beer. And the other half does too" Lyrics by Thomas Rhett