Recovery Trends: What's Actually Backed by Science?

 Recovery is having a moment—but not every trend is worth your time.

Here are the recovery strategies athletes are embracing this summer:

Cold water immersion – Can reduce soreness after high-volume training, but use it strategically. Daily ice baths immediately after strength training may blunt muscle adaptations.

Tart cherry – Research suggests it may help reduce muscle soreness and support recovery during periods of intense training or competition.

Sleep optimization – The most powerful recovery tool. Aim for 8–10 hours if you're a competitive athlete and protect your sleep routine, even during summer travel.

Recovery nutrition – Don't wait until dinner. Refuel within 30–60 minutes with protein, carbohydrates, and fluids to accelerate recovery.

Recovery monitoring – More athletes are tracking sleep, training load, heart rate variability (HRV), and perceived recovery to know when to push—and when to back off.