RECOVERY AIDS - RANKED & RATED

Training gains take effect as we recover – a process that countless products claim to enhance. But which ones really work? Chris Sidwells analyses the evidence

- Chris Sidwells

You don’t gain fitness instantly as you train but afterwards while you’re recovering. It doesn’t matter how hard you train, if you’re not recovering from your efforts Myou won’t be improving as much or as quickly as you could be. The basics of recovery are good-quality nutrition and plenty of sleep – if you’re eating well and sleeping well, you’re 90% of the way there. Even so, the sports sector is jam-packed with products purporting to boost recovery. They range from protein powers costing £1 a packet to massage machines costing thousands.

These products can be broadly divided into four categories: compression; cold therapy; neuromuscular aids; and nutrition. We’ve looked into the scientific basis on which each type of product is based, and our aim here is to assess whether they really provide recovery boosting effects.

Compression wear

The theory: Compression garments gently compress muscle tissue, which is said to improve blood flow and aid recovery by helping to clear out metabolic waste products left over from exercise.

The evidence: Although some studies indicate improved performance after wearing compression kit (measured by increased time to exhaustion in a ramp test) and improved blood lactate clearance, there is very little peer-reviewed scientific evidence proving beyond doubt that compression garments aid recovery.

Most of the studies conducted so far have found either no effect or a slight recovery boost from compression clothing. The one exception was a study that found a significant link between compression wear and reduced muscle soreness after plyometric box jumping (note, that’s an activity with little in common with cycling).