Whey, ice baths, massage? The post-workout recovery techniques that actually work (and those that are just hype)

Intense workouts frequently result in muscle soreness that can last for days and make everyday activities difficult. Many gym-goers have turned to recovery strategies that were previously exclusive to elite athletes. Social media and professional sports have helped popularize practices such as ice baths, compression clothing, massages, and supplements for recovery. Although these methods promise to accelerate recovery, reduce soreness, and improve performance, the scientific evidence is often more complex than marketing campaigns suggest. The article begins to specifically address ice baths as one of the techniques analyzed.