"When it comes to recovery, there's a lot of junk that doesn't work. We reach for a super supplement, instead of what actually works:
- Sleep ~8 hours
- Hydrate adequately
- Socialize with friends
- Have a way to decompress
- Eat enough real food
- Slow/easy exercise
A shake or ice bath isn't going to make up for you getting consistently crappy sleep.
Some of the extra stuff can certainly help. For instance splashing around in the water, or increasing protein before bed. But it's the final layer when you need a boost. Not the starting point."