Training hard is only half the equation. What you do between sessions—how you recover—determines whether you're building performance or just accumulating fatigue. The best athletes in the world take recovery just as seriously as training. Here's what they know that you probably don't.
1. Cold Water Immersion
Ice baths and cold plunges aren't just a tough-person flex. Cold water immersion constricts blood vessels, reduces inflammation, and helps flush metabolic waste from your muscles. Studies show it can significantly reduce muscle soreness and speed up recovery between sessions.
The protocol: 2-5 minutes at 10-15°C after intense training. It's uncomfortable, but the benefits are real.
2. Infrared Sauna
While cold gets the headlines, heat therapy is equally powerful. Infrared saunas penetrate deeper than traditional saunas, increasing blood flow, relaxing muscles, and promoting cellular repair. Regular sauna use has also been linked to improved cardiovascular health, better sleep, and reduced stress.
3. Sleep Is Non-Negotiable
This is the most underrated recovery tool on the planet. During deep sleep, your body releases growth hormone, repairs damaged tissue, and consolidates motor learning (that new combo you drilled). Aim for 7-9 hours of quality sleep. No screen. Dark room. Consistent schedule.
If you're training hard but sleeping poorly, you're leaving massive gains on the table.
4. Active Recovery
Rest days don't mean couch days. Light movement—walking, swimming, gentle stretching, yoga—promotes blood flow and speeds up the removal of waste products from your muscles. Think of it as helping your body help itself.
5. Nutrition Timing
What you eat after training matters. Within 30-60 minutes post-session, aim for a combination of protein (for muscle repair) and carbohydrates (to replenish glycogen stores). A protein shake and a banana. Chicken and rice. Keep it simple and consistent.
6. Foam Rolling and Mobility
Spending 10-15 minutes on a foam roller after training (or on rest days) can work wonders for reducing tightness and improving range of motion. Target the areas that take the most punishment—quads, hip flexors, calves, and upper back.
7. Hydration
Dehydration impairs recovery, reduces performance, and makes everything feel harder than it needs to. Drink water consistently throughout the day—not just during training. A good rule of thumb: if your urine is dark, drink more.
Recovery at Double Dose
We've built dedicated recovery facilities at Double Dose because we know how important this stuff is. Cold plunge, infrared sauna, and a space to decompress—all designed to help you train harder, recover faster, and perform better.
Your body is your instrument. Look after it.