The window after training is where a session becomes an adaptation.
The fundamentals
Rehydrate. Eat protein and carbohydrate within a reasonable window. Move gently later in the day. Sleep well that night.
The optional extras
Cold exposure, compression, and massage have mixed evidence and individual preference plays a large role. They are additions, never substitutes for the fundamentals.
Key Takeaways
- Fluid, protein, and sleep do most of the work.
- Gentle movement helps more than complete stillness.
- Modalities are supplementary at best.
