When most people think about recovery, they picture rest days, lying on the sofa, or skipping the gym. But true recovery is more than simply not doing things — it’s an active process that helps your body repair, adapt, and come back stronger.
Alongside the usual advice of stretching, sleeping well, and eating a balanced diet, there are some more unconventional recovery methods that are backed by solid research. Here are three worth trying…
1. Sauna – Heat Your Way to Faster Recovery
Using a sauna after training isn’t just a relaxing ritual — it’s a scientifically supported recovery aid. A 2024 study published in The Impact of a Sauna on Post-Exercise Recovery found that sauna bathing can improve muscle recovery and reduce fatigue after intense exercise.
The heat exposure helps increase blood flow, delivering more oxygen and nutrients to tired muscles while aiding the removal of waste products like lactate. It can also promote relaxation, helping lower stress hormones such as cortisol, which may speed up the recovery process.
If you have access to a sauna, consider adding a short session after your workouts — even just 10–15 minutes could make a difference.
2. Nutritional Recovery – Fuel Your Repair Process
Your muscles can’t rebuild without the right fuel. A 2025 study on The Effects of Post-Exercise Nutrition on Recovery highlighted that a strategic combination of carbohydrates and protein after training can significantly improve recovery rates and performance in subsequent sessions.
Carbohydrates help replenish muscle glycogen (your body’s stored energy), while protein provides the building blocks needed for muscle repair. Ideally, aim for a balanced snack or meal within two hours of finishing exercise. Think along the lines of:
A chicken and rice bowl
Greek yoghurt with berries and granola
A smoothie with protein powder, banana, and oats
The right nutrition doesn’t just help you recover faster — it can also make your next workout feel easier.
3. Infrared Clothing – High-Tech Recovery Gear
This one might sound futuristic, but infrared clothing is already being used by elite athletes. According to a study published in The Use of Infrared-Emitting Fabrics for Muscle Recovery, wearing garments embedded with infrared-emitting fibres can enhance blood circulation and tissue oxygenation.
These fabrics absorb body heat and re-emit it as far-infrared radiation, which penetrates the skin and promotes cellular repair. Research shows this can reduce muscle soreness and speed up recovery after exercise.
While it’s still a relatively niche option, infrared clothing is becoming more available — from compression leggings to tops designed for post-training wear.
The Bottom Line
Recovery is an active process, and it’s worth experimenting with different strategies to find what works for you. Whether you’re relaxing in a sauna, refuelling with the right nutrients, or trying out cutting-edge infrared clothing, each of these methods has scientific backing and can help you bounce back faster.
The more you prioritise recovery, the more consistently you can train — and the quicker you’ll see results.
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