What really helps with post-workout recovery

After finishing a workout, it is common to feel a sense of well-being. However, several hours or days later, muscle soreness may appear and can persist for several days. In search of relief from this discomfort, many gym-goers turn to recovery techniques that were popularized by elite athletes. These techniques include methods such as cold water immersion, among others. Although some of these techniques may reduce muscle soreness or improve the subjective feeling of recovery, their effects on actual muscle recovery and athletic performance are often modest. In the specific case of ice baths, immersion in cold water generally below 15°C may reduce muscle soreness and improve some recovery indicators in the hours following the workout.