Recovery that actually works (and what doesn't)

The three that matter

Sleep duration, total calories and how much hard training you did this week explain most of how recovered you feel. Fix those in that order before adding anything else.

• Seven to nine hours, with a consistent wake time
• Enough calories — chronic deficits blunt recovery
• No more than two genuinely hard sessions back to back

Useful but secondary

Easy aerobic work on off days, walking, light mobility and simply moving through the day genuinely help. They are cheap and low-risk, so use them — just don't expect them to fix a four-hour sleep habit.

Mostly marketing

Ice baths immediately after lifting can blunt the adaptation you just trained for. Compression boots, massage guns and most supplements feel good and change little. Spend the money on food and a better mattress.