Table of Contents
You know that feeling of complete exhaustion after a hard workout and the thought of another one tomorrow doesn’t make you happy at all? You’re tired, your appetite reaches endless heights, your throat is scratchy and your muscles ache so much that just changing your shirt seems impossible. If you exercise vigorously on a regular basis, perhaps this condition is a normal part of your workout routine. However, if you thought that this is something that is normal and you just have to endure it, we have good news for you. There are ways to help you feel good and refreshed even after the busiest of workouts!
Fatigue and muscle soreness are part of exercising to some extent. However, when you start to add to that a constant lack of energy, poor immunity, irritability or demotivation to exercise, you’ve probably crossed the line of what’s healthy for your body. This happens commonly, especially if you neglect relaxation and don’t give the body enough time to recover. That’s why today we’re going to talk about how to treat your body to enough recovery so that it rewards you with the best athletic performances in return.
In the article, you will read about the following tips for post-training recovery:
What Is Recovery?
Sooner or later, every athlete gets the information deep into their brain that they should pay attention to recovery in addition to just performing at their best. But what recovery actually is?
Practically, this name covers all activities that lead to the recovery of physical and mental processes that were previously disturbed. Muscles strained by exercise, tired joints, the immunity that does everything to defend the body in the best possible way, but also the head, which is constantly under pressure to achieve the best results, may be in need of such recovery. [12]
What Forms of Recovery Do We Know?
The human body is intelligent and can partially recover on its own. However, in order to provide it with the best conditions for this, we need to look after it in a targeted way. How are the forms of regeneration divided according to the activity and time you devote to them?
Forms of recovery in terms of time:
- Before a workout, it is important to prepare the body for the upcoming exercise and load. This includes the prep, also referred to as the warm-up. This normally includes some lighter activity in the form of cardio (e.g. running on a treadmill, jumping rope, etc.), joint mobilisation, dynamic stretching or muscle massaging.
- During a workout, you can also treat yourself to recovery, with activities that are designed to keep the body in the most efficient mode possible. This includes, for example, providing sufficient hydration or replenishing carbohydrates during a long endurance exercise.
- After a workout, most recovery activities find their place. In addition to a good post-workout meal, this includes various massages, sauna sessions, and other techniques that we’ll talk more about in a moment. [12]
Forms of recovery in terms of recovery activity:
- Passive recovery involves natural physiological processes by which the body tries to bring itself to an optimal state, called homeostasis. It fights fatigue and exhaustion, for example, by replenishing energy reserves, moving ions or getting rid of waste products.
- Active recovery involves targeted activities aimed at supporting the smooth progress of passive recovery. In practical terms, this creates the best conditions for the body to successfully recover on its own. Active recovery can be achieved in two ways: through passive or active rest. In passive rest, we engage in activities like sauna sessions, cryotherapy, and other relaxation techniques while allowing ourselves to do nothing actively. On the other hand, active rest involves engaging in movement, typically mild-intensity physical activities such as brisk walking. [12]
You might be interested in these products:
Why Is Recovery Important?
Do you find yourself waving off planned rest days and opting to exercise more instead? Perhaps you tell yourself you’ll push through the discomfort because the endorphins from exercise are worth it. However, do you know that this approach can actually harm you more than help? I’ll explain more about that right away.
Both professional and recreational athletes should certainly prioritize quality recovery, especially if they aim to maintain their health in the best possible condition. This is because it influences the functionality of muscles, ligaments, joints, and even immunity, allowing them to operate at their full potential. Moreover, it impacts systems such as the nervous or endocrine system.
Quality rest periods offer numerous benefits, including reduced muscle soreness, which is always welcome. Delayed Onset Muscle Soreness (DOMS) is caused by muscle fibre damage and can trouble you for several days after a workout. While the pain’s intensity doesn’t necessarily reflect the extent of the damage, proper recovery helps to alleviate the discomfort. [2]
If you impose excessive demands on yourself and have a too demanding training schedule, even with the most perfect recovery plan, your body may struggle to regenerate properly. However, with a well-structured exercise routine, properly integrated recovery can ensure that there are no negative changes in the body due to physical activity. It helps prevent overtraining, injuries, or sports burnout, and allows you to reap the best benefits from regular exercise. Whatever sport you engage in, remember that recovery is as crucial as the training itself.
What Are the Risks of Poor Recovery?
It’s not uncommon for athletes to focus on performance and achieving the best results while neglecting rest. However, this is a very bad approach as it carries many health risks.
- Poor athletic performance and lower training load tolerance.
- Increased risk of musculoskeletal injuries, such as muscle strains or tears.
- Lack of rest can affect mental health, leading to anxiety, irritability, or mood swings.
- Frequent cognitive changes, where overburdened athletes experiencing concentration or memory problems.
- Compromised immunity or hormonal imbalance.
- General lack of energy or motivation. [4]
10 Tips for Post-Training Recovery
1. Ensure Proper Nutrition
Neglecting nutrition, both post-training and overall when exercising regularly, is a surefire way to fail. Post-workout meals are not just a reward. They are essential for replenishing energy and nutrients needed for post-workout recovery.
How does nutrition help with recovery?
- Provides nutrients for muscle repair and growth.
- Supplies carbohydrates to restore muscle glycogen stores.
- Offers energy needed for recovery and your next workout.
- Replenishes vitamins and minerals crucial for countless biochemical reactions, including recovery processes.
- Contains antioxidants that combat oxidative stress from intense physical activity. [4]
Which nutrients are important for recovery?
All macronutrients have their place in an athlete’s diet during recovery, regardless of whether the goal is weight loss, muscle gain, or performance improvement. In all cases, the body needs to replenish its stores to have the energy required for the next training session.
What role do macronutrients play in recovery?
- Proteins are the most important building blocks for muscles, essential for the repair, growth, and strengthening of muscle fibres damaged by exercise. The fastest way to replenish proteins post-workout is with protein powder. It’s recommended to consume 20-40g of protein within two hours after exercise. [19]
- Carbohydrates primarily serve to replenish energy stores in muscles stored as glycogen. Ideally, they should be consumed within two hours after training when muscles are most receptive to glycogen replenishment. Regarding quantity, professional athletes or those serious about their hobby should consume 0.5-1.2g of carbohydrates/kg of body weight, depending on goals and training intensity. Liquid carbs, like FueCarb or a comprehensive all-in-one blend like FueGain that also contains proteins, are ideal immediately after training. Recreational athletes should mainly ensure that they have a proper meal within two hours post-exercise. [7,11]
- Fats should be part of every balanced meal and are certainly essential for our health. However, after exercise, it’s advisable not to overconsume fats because they can slow down the absorption of other nutrients, which is recommended to avoid post-training. Therefore, it’s better not to consume fats immediately after exercise and instead include them in the first complete meal after exercising.
For proper recovery through nutrition, a balanced diet with enough energy and nutrients is crucial, not just the perfect post-workout meal. It’s important to consider nutrition in its entirety.
Interested in more details on the benefits of quality post-training nutrition and how to create such meals? Don’t miss our article What to Eat After Training? The Best Foods and Supplements for Bodybuilders and Endurance Athletes.
2. Harness the Power of Supplements
Supplements are like the cherry on top that can bring your recovery routine to perfection. However, they only make sense if you have your sleep, diet, and hydration under control. Once these three basic pillars are well managed, you can experiment with nutritional supplements. Which ones are worth trying?
- Gainer: This can be a mix of quickly absorbable carbohydrates or a complete all-in-one supplement providing both carbs and proteins. Complex blends like FueGain can be taken right after training or when you get home. Carbohydrate gainers are best consumed immediately after intense exercise to quickly start muscle glycogen recovery.
- Proteins: Whey or plant- based protein powders can provide a dose of high-quality protein as if by magic. Your body utilizes them best when mixed with water and consumed within two hours after training.
- Creatine: Useful for both recovery and enhancing athletic performance. Creatine can be taken at any time of the day.
- Joint Nutrition: A must-have supplement for any athlete, as joints take a beating from regular movement. These supplements help maintain mobility, cartilage health, and overall function. Consistency and daily intake are key, regardless of the time of day.
- Minerals: Essential minerals like magnesium and sodium are lost through sweat during exercise. Replenishing them, especially after prolonged intense activity, is crucial. Electrolyte-rich supplements are beneficial a few minutes after a tough workout.
3. Don’t Neglect Hydration
Drinking water is considered to be such a simple and basic activity that you may not realize how important hydration actually is. Yet, the well-known fact that 50-70% of the human body consists of water clearly indicates its significant role in our overall health.
How does hydration help with recovery?
- Prevents dehydration, which can lead to fatigue, fainting, or even collapse.
- Maintains normal electrolyte balance.
- Essential for transporting nutrients to muscle cells.
- Plays a crucial role in body temperature regulation.
- Helps maintain optimal blood volume, vital for cardiovascular health. [4]
How much fluids should you drink daily?
The optimal fluid intake after training can be estimated by weighing yourself before and after exercise. The difference will indicate the amount of fluid lost, which needs to be replenished. It’s recommended to drink around 150% of the lost fluids, especially for professional athletes or after a long, intense session.
Recreational athletes who complete a typical one-hour workout don’t need to count every millilitre. Just drink an extra glass or two of water after training and ensure you stay hydrated throughout the day, which equates to about 30-45 ml/kg of body weight. [9]
What fluids to choose?
The foundation of hydration is always clean water or lightly mineralized mineral water. For athletes involved in prolonged, intense activities (like long-distance running or cycling), electrolyte drinks are beneficial. These contain essential minerals like sodium, magnesium, or potassium lost through sweat and are combined with simple carbohydrates for easier and quicker absorption.
Want comprehensive information on hydration? If you’re interested in how dehydration affects the body, don’t miss our article How Insufficient Hydration Impacts Health.
4. Get Quality Sleep
Despite often being neglected, sleep is the foundation of success. You can eat well and use all sorts of recovery techniques, but without proper sleep, quality recovery will elude you. Sleep is a fundamental need of the human body, influencing numerous physiological processes. Take a cue from professional athletes who prioritise sleep highly. For example, legendary swimmer Michael Phelps aims for 7-9 hours of sleep daily, as this is when he feels most effective. [13]
How does sleep aid recovery?
- During sleep, glycogen stores in muscles are replenished, provided you’ve had a quality meal including carbohydrates beforehand.
- It helps reduce inflammation in the body.
- Sleep is crucial for maintaining healthy hormonal balance, impacting optimal levels of testosterone and growth hormone.
- It calms the nervous and cardiovascular systems, which are stimulated by exercise.
- Sleep is vital for a functional immune system. [4]
How much sleep should you get?
Experts recommend 7-9 hours of sleep per day. It’s up to you to determine the ideal length for yourself. Also, don’t forget about sleep quality. Night-time rest should be uninterrupted and peaceful. Following sleep hygiene practices and having a routine of going to bed at the same time, ideally before midnight, can help. Due to circadian rhythms and natural biological clocks, your body rests better if you sleep before midnight. Sleep supplements like valerian, melatonin, or complex products like our Sleep&Relax can also help.
5. Rest Actively
When exhausted after a tough workout, the last thing you might want is a light jog or walk. Paradoxically, more movement can help and is often the answer to muscle soreness. Active rest includes low-intensity activities like running, cycling, walking, or swimming. Professional athletes also use this method. For example, footballers and hockey players often go for a run or pedal on a stationary bike after a match.
How does active rest aid recovery?
- It promotes blood circulation, helping remove lactate and other metabolic waste from muscles produced during intense exercise.
- Reduces muscle stiffness.
- Has a positive impact on cardiovascular health.
- Helps reduce muscle soreness (DOMS). [4]
When is active rest suitable?
Active rest is commonly used immediately after a workout. For example, after a strenuous weightlifting session, a few minutes on the treadmill or another cardio machine can be beneficial. Just 10-20 minutes of moderate intensity can make a significant difference in the following days.
A short run or leisurely bike ride is perfect for rest days between tough workouts. You can use the cardio zone at the gym, enjoy a peaceful run in nature or a calming bike ride instead of using a stationary bike. This way, you get a 2-in-1 package—better recovery and the enjoyment of nature and new experiences. [4]
6. Practice Cold Exposure
You’ve probably seen athletes cooling down in tubs of icy water after a performance. Professional sports teams often use this method to optimise their performance. While the idea of bathing in ice water or a cold stream might seem daunting to most, it has undeniable benefits. Otherwise, athletes worldwide wouldn’t be practising it.
One way to practice cold exposure is by using cold water alone. Ideally, the whole process lasts about 15 minutes, alternating between immersion and rest (about 1 minute each).
There is also contrast therapy, which alternates between cold and hot water. The cold bath is around 8-15°C, while the hot one is approximately 38-42°C. The intervals switch every 60-120 seconds, and the total duration is 15-20 minutes. [5,15]
How does cold exposure aid recovery?
- Reduces inflammation in muscles and other tissues.
- Influences nerve transmissions, alleviating muscle soreness associated with exercise.
- Energises the body and combats fatigue.
- May slow biochemical processes in muscles, reducing damage.
How to practice cold exposure?
Athletes typically take cold baths immediately after training, as this method best supports recovery and reduces DOMS if used within 30 minutes post-exercise. This strict routine is ideal for athletes with twice-daily workouts or multiple matches or competitions in quick succession. It’s perfect when quick muscle recovery is a priority.
However, this intense cold exposure isn’t ideal right after a regular workout, as it can negatively impact muscle growth, especially with complete ice baths. Full contrast therapy can have a similar effect. If you want to build muscles, cold showers are completely fine. [1,5,15]
To start with cold exposure, you can choose a bath, shower, cold tub, cold lake, or even contrast therapy. If you’ve never tried neither of these techniques before, it might be best to start gradually. Begin with cold showers and slowly build your tolerance. Focus on consistency. You don’t have to do it daily, but create a routine where you expose yourself to cold water about 3-4 times a week.
Want to learn more about cold exposure? Check out our article Cold Exposure: 10 Questions and Answers Every Cold Exposure Enthusiast Should Know.
7. Explore Cryotherapy
Have you ever visited a cryochamber or cryosauna? Those brave enough to try cryotherapy endure temperatures as low as -190°C. Though not for everyone, it is widely used by athletes and celebrities, including Jennifer Aniston and footballer Cristiano Ronaldo. Interestingly, due to its effects on the musculoskeletal system, a Japanese doctor first used cryotherapy in 1989 to treat rheumatic diseases. [4,16,17]
Cryotherapy involves briefly exposing the body to extremely cold air. There are two main ways to undergo this procedure:
- Whole-body cryotherapy: You enter a cryochamber, which encloses you in a room with air temperatures ranging from -50 to -150°C.
- Partial-body cryotherapy: This is experienced in a cryosauna or polarium, a cylindrical cabin that cools you with air as cold as -190°C, while your head remains outside at room temperature. [17]
How does cryotherapy aid recovery?
- Slows and reduces inflammation processes in the body.
- Promotes muscle and general relaxation.
- Positively affects joint and ligament recovery.
- Influences nerve transmissions, resulting in lower pain intensity. [20]
What does cryotherapy involve?
Like cold exposure, cryotherapy can reduce muscle soreness and fatigue when used right after exercise. If you have demanding performances close together, cryotherapy shortly after activity can help you feel good and rested. Long-term, if the goal is muscle building and overall performance improvement, it’s best to undergo cryotherapy some time after training, making it a good recovery technique for non-training days. [18]
How does cryotherapy work? Due to the extremely low temperatures in cryosaunas and cryochambers, the therapy duration is very short—just 2-4 minutes. This time should not be exceeded to avoid frostbite and other issues. Preparation and return to normal body temperature take longer than the procedure itself. Before entering the chamber or cryosauna, it’s important to wear underwear, gloves, socks, shoes, and in the case of a cryochamber, a hat. After the procedure, you need to warm up your body, typically with a short, about 10-minute light cardio session (e.g., riding a stationary bike). For optimal recovery, cold therapy is recommended about once a week, but even less frequent sessions can be beneficial.
8. Try Sauna Sessions
Sauna is a great way to relax and unwind after a demanding week. Just a few minutes in the sauna works wonders for mental well-being, and its effects on physical health are also notable. It’s no surprise that professional athletes frequently visit saunas. One such enthusiast is Justin Medeiros, a crossfitter who won the 2021 worldwide CrossFit Games and was named the Fittest Man on Earth. [14]
How can saunas aid recovery?
- The heat dilates blood vessels, promoting blood circulation.
- It helps relax muscles.
- Positively impacts muscle soreness.
- Improves muscle and ligament flexibility, reducing the risk of injury.
- Benefits the immune system’s function.
When to use the sauna?
Due to the high temperatures, saunas can be quite a strain on the body. For optimal recovery, it’s best not to sauna immediately after intense physical activity. If you decide to sauna on a workout day, opt for a lighter training session. Ideally, visit the sauna on a rest day when you don’t have any demanding workouts.
For more on sauna benefits and procedures, check out our article Sauna and Health: Proper Procedure, Benefits, and Effects on the Body.
9. Give Massages a Chance
Who doesn’t love the relaxing feeling after a quality massage, leaving stiff muscles behind on the massage table? The great news is that massage is not only pleasant, but according to research and many athletes’ experiences also an effective recovery technique. A comprehensive meta-analysis even concluded that massage is particularly helpful in alleviating DOMS and is one of the most effective recovery methods from this perspective. [3]
How can massage aid recovery?
- Enhances circulation, increasing blood flow to muscles, bringing more oxygen and nutrients.
- Helps remove lactate and other waste products from muscles.
- Reduces muscle stiffness.
- Can lower the occurrence of muscle cramps.
- Positively affects muscle soreness post-workout. [4,8]
How to incorporate massage into your training plan?
While it may sound tempting, avoid massaging muscles right after a workout, especially an intense one, as it could worsen muscle damage. Even after a lighter exercise session, wait at least a few hours before a full-body massage. [10]
You don’t always need professional masseurs. Home massage tools like foam rollers, massage balls, or massage guns can also be beneficial, especially a few hours post-workout, for example, in the evening as part of your relaxation routine. For a thorough full-body massage from a masseur, it’s best to go on a non-training day. A frequency of 1-2 times a month can significantly benefit your body and muscles.
10. Include Stretching
Stretching has been a hot topic among sports training experts. You might recall that not long ago, stretching was considered the holy grail of recovery and wellness for tired muscles. Nowadays, some experts, based on various studies, believe it might not be as crucial in this context. As always, the truth likely lies somewhere in the middle.
It’s important to note that not all stretching is the same. There are several types of this activity:
- Static stretching: Muscles are stretched to their limit and held for several seconds, helping improve flexibility and overall functionality.
- Dynamic stretching: Involves quickly switching between different positions to stretch muscles without staying still, often used as a warm-up before training.
When is the best time for stretching?
Nowadays, dynamic stretching is the one that is recommended to mobilise muscles and joints before starting a workout. Static stretching is suitable as part of the post-workout routine but not immediately after training, as it could worsen muscle damage.
Some sources suggest not stretching muscles if they are sore. However, if your muscles aren’t sore, a short stretching routine in the evening, such as part of a yoga session, can be beneficial. Stretching can also be a great relaxation technique. It’s not wise to rely solely on stretching but to combine it with other forms of recovery. For instance, a meta-analysis found it effective when combined with massages. [3,4]
What Is the Best Way to Recover?
After discovering all the mentioned recovery methods, you might be wondering which to choose and how to best combine them for optimal results. It likely won’t surprise you that the most important things are to establish a good sleep routine, a balanced diet, and proper hydration. These are the three fundamental pillars upon which you can build everything else. Don’t forget about stress management either as it can also hinder optimal recovery.
Whether you choose massages, saunas, or a combination of both depends on your preferences. Everyone reacts differently to various techniques, and what works wonders for your friend might not suit you at all. We recommend giving all these methods a try and then choosing what works best for you. However, the best approach will often be a combination of several methods.
The following table provides an example of how to combine training and different recovery methods. Use it only as inspiration because the right workout schedule and recovery depends on your sport of choice and your goals. Recreational athletes will definitely have different routines compared to professional athletes during competitive seasons.
Days of the Week | Workout | Recovery Activity | |
|---|---|---|---|
| Day 1 | Strength training | Static stretching (several hours after training) | Sleep, Hydration, Nutrition |
| Day 2 | Strength training | Sleep, Hydration, Nutrition | |
| Day 3 | Rest day | Light cardio (cycling, walking, jogging) + home massage | Sleep, Hydration, Nutrition |
| Day 4 | Strength training | Sleep, Hydration, Nutrition | |
| Day 5 | Strength training | Static stretching (several hours after training) | Sleep, Hydration, Nutrition |
| Day 6 | Endurance training | Sleep, Hydration, Nutrition | |
| Day 7 | Rest day | Sauna | Sleep, Hydration, Nutrition |
What should you remember?
Although often overlooked, recovery is as important as training itself if you aim for peak performance. By allowing your body sufficient rest, you’ll benefit from less muscle soreness, better immunity, improved mental health, and a lower risk of injuries.
The foundation of proper recovery includes quality sleep, a healthy diet, and adequate hydration. Additionally, you can benefit from saunas, cold exposure, and massages. It’s up to you to find what suits you best. Will you reconsider your recovery routine?
Did you enjoy today’s article? Feel free to share it with your friends and family.
[1] BROATCH, J.R. et al. The Influence of Post-Exercise Cold-Water Immersion on Adaptive Responses to Exercise: A Review of the Literature. – https://pubmed.ncbi.nlm.nih.gov/29627884/
[2] DAVIS, H.L. et al. Effect of sports massage on performance and recovery: a systematic review and meta-analysis. – https://pubmed.ncbi.nlm.nih.gov/32426160/
[3] DUPUY, O. et al. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/
[4] HAUSSWIRTH, C. - MUJIKA, I. Recovery for performance in sport, Human Kinetics, 2010. ISBN 978-1-4504-3434-8.
[5] HIGGINS, T.R. et al. Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis. – https://journals.lww.com/nsca-jscr/fulltext/2017/05000/effects_of_cold_water_immersion_and_contrast_water.32.aspx
[6] HIRSHKOWITZ, M. et al. National Sleep Foundation’s updated sleep duration recommendations: final report. – https://pubmed.ncbi.nlm.nih.gov/29073398/
[7] KERKSICK, C.M. et al. International society of sports nutrition position stand: nutrient timing. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5596471/
[8] MCARDLE, W.D. et al. Essentials of Exercise Physiology, Lippincott Williams & Wilkins, 2006. 794 s. ISBN 978-0-7817-4991-6.
[9] PEAKE, J.M. Recovery after exercise: what is the current state of play? – https://www.sciencedirect.com/science/article/pii/S2468867319300379
[10] SRIWONGTONG, M. et al. Does Massage Help Athletes After Exercise? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7310163/
[11] The Role of Post-Exercise Nutrient Administration on Muscle Protein Synthesis and Glycogen Synthesis – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761704/
[12] Bernaciková, M., Masarykova univerzita, & Fakulta sportovních studií. – Regenerace a výživa ve sportu (1. vyd.) ISBN 978-80-210-6253-5
[14] LANDSVERK, G. The Fittest Man on Earth says sleeping in, taking ice baths, and spending time in the sauna maximizes his muscle recovery. In www.businessinsider.com – online]. [https://www.businessinsider.com/crossfit-justin-medeiros-muscle-recovery-fitness-sleep-ice-baths-sauna-2022-3
[15] VERSEY, N.G. et al. Water Immersion Recovery for Athletes: Effect on Exercise Performance and Practical Recommendations. – https://pubmed.ncbi.nlm.nih.gov/23743793/
[16] Celebs & athletes who use cryotherapy. In www.cryojuvenate.com/ – online]. [https://cryojuvenate.com/top-30-celebrities-and-athletes-who-use-cryotherapy/
[17] LEGRAND, F.D. et al. Evaluating safety risks of whole-body cryotherapy/cryostimulation (WBC): a scoping review from an international consortium. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10537204/
[18] BOUZIGON, R. et al. Cryostimulation for Post-exercise Recovery in Athletes: A Consensus and Position Paper. – https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2021.688828/full
[19] CAMPBELL, B. et al. International Society of Sports Nutrition position stand: protein and exercise. – https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8
[20] HOHENAUER, E. et al. The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586380/
Add a comment