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Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery
A New York Times Sports and Fitness Bestseller
“The definitive tour through a bewildering jungle of…claims that compose a multibillion-dollar recovery industry.� ―David Epstein, best-selling author of The Sports Gene Acclaimed science journalist Christie Aschwanden takes readers on an entertaining and enlightening tour through the latest science on sports and fitness recovery. She investigates claims about sports drinks, chocolate milk, and “recovery� beer; examines the latest recovery trends; and even tests some for herself, including cryotherapy, foam rolling, and Tom Brady–endorsed infrared pajamas. Good to Go seeks an answer to the question: Do any of these things actually help the body recover and achieve peak performance?
“The definitive tour through a bewildering jungle of…claims that compose a multibillion-dollar recovery industry.� ―David Epstein, best-selling author of The Sports Gene Acclaimed science journalist Christie Aschwanden takes readers on an entertaining and enlightening tour through the latest science on sports and fitness recovery. She investigates claims about sports drinks, chocolate milk, and “recovery� beer; examines the latest recovery trends; and even tests some for herself, including cryotherapy, foam rolling, and Tom Brady–endorsed infrared pajamas. Good to Go seeks an answer to the question: Do any of these things actually help the body recover and achieve peak performance?
320 pages, Paperback
First published February 5, 2019
362 people are currently reading
4,853 people want to read
About the author
Christie Aschwanden
9books36followersChristie Aschwanden is an award-winning science journalist. She was the lead science writer at FiveThirtyEight for many years and is a former health columnist for the Washington Post. A finalist for the National Magazine Award, her writing has appeared in Outside, Discover, Smithsonian, and O, The Oprah Magazine. She’s also co-host of Emerging Form, a podcast about the creative process. She was a high school state champion in the 1,600-meter run, a national collegiate cycling champion, and an elite cross-country skier with Team Rossignol. She lives and occasionally still races in western Colorado.
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Displaying 1 - 29 of 363 reviews
September 15, 2019
OK, OK, I admit it. Earlier this year, as an aging (very much recreational, but nonetheless too often competitive) endurance "athlete" (using the term in the most expansive sense) ... who thinks nothing of trying/buying/consuming the latest gel or energy bar or protein shake ... and fantasizes about a weekly sports (deep tissue) massage... who has, in my second half-century, done more than my fair share of complaining about how much more slowly I recover from exertion...., at the urging of a relentlessly curious, research-oriented colleague, ... broke down and bought a couple pair of compression tights, which I've experimented with wearing after longer bicycle rides or particularly intense workouts. They're uncomfortable, I don't like them, and I can't believe they're doing me any good. But should I wear them anyway, ... if so many people (and credible sources) recommend them?
Which must be why this book ... having recently arrived on my library's new book shelf, caught my eye....
OK, first things first: this book isn't for everyone (but it was definitely for me). The author is a serious (and seriously successful) competitive multi-sport athlete (although, apparently, many of her most competitive days are behind her). And she can write ... and she's experienced and quite polished at explaining science to laymen and more sophisticated readers. So, to my mind, she was the right oracle to deliver whatever prophesies one takes from this work. (Sorry, no spoilers here!) And, she did her homework, collecting a lot of (domestic and foreign) research and interviewing a lot (and I mean a lot) of people. Moreover, it's a serious book (even if it's sprinkled with plenty of levity), in that it's full of footnotes (if you want to read more) and wraps up with a helpful index. On the one hand, I read it (surprisingly) quickly. On the other hand, given the cumulative content, I thought the author could've got to the same place in 50-100 fewer pages. Then, again, it wasn't like I got bored (in the least) reading it, so....
Next: the full title is a winner, particularly the subtitle, because if there's one thing I really came to believe from the book, it's that athletic recovery is, indeed, a very strange science.
Reader's nit: my long-term (highly credentialed) physical therapist long ago recommended arnica (a popular herbal remedy) for some of my aches, bumps, and bruises. Despite my initial skepticism, I've found it surprisingly effective, so I was disappointed (and a little surprised) that the author never mentioned it. Alas, you can't have everything....
Oh, and in case you're wondering: will I continue to wear the compression tights? I dunno; I'm waffling. My guess is that, if I'm really exhausted, I might give 'em another try. Only time will tell. I just need to convince myself they're helping....
Which must be why this book ... having recently arrived on my library's new book shelf, caught my eye....
OK, first things first: this book isn't for everyone (but it was definitely for me). The author is a serious (and seriously successful) competitive multi-sport athlete (although, apparently, many of her most competitive days are behind her). And she can write ... and she's experienced and quite polished at explaining science to laymen and more sophisticated readers. So, to my mind, she was the right oracle to deliver whatever prophesies one takes from this work. (Sorry, no spoilers here!) And, she did her homework, collecting a lot of (domestic and foreign) research and interviewing a lot (and I mean a lot) of people. Moreover, it's a serious book (even if it's sprinkled with plenty of levity), in that it's full of footnotes (if you want to read more) and wraps up with a helpful index. On the one hand, I read it (surprisingly) quickly. On the other hand, given the cumulative content, I thought the author could've got to the same place in 50-100 fewer pages. Then, again, it wasn't like I got bored (in the least) reading it, so....
Next: the full title is a winner, particularly the subtitle, because if there's one thing I really came to believe from the book, it's that athletic recovery is, indeed, a very strange science.
Reader's nit: my long-term (highly credentialed) physical therapist long ago recommended arnica (a popular herbal remedy) for some of my aches, bumps, and bruises. Despite my initial skepticism, I've found it surprisingly effective, so I was disappointed (and a little surprised) that the author never mentioned it. Alas, you can't have everything....
Oh, and in case you're wondering: will I continue to wear the compression tights? I dunno; I'm waffling. My guess is that, if I'm really exhausted, I might give 'em another try. Only time will tell. I just need to convince myself they're helping....
September 29, 2020
Right now, I'm young enough that my running recovery can be summed up with a good night's sleep (and lots of complaining). I realize that one day that won't be true (and damn, that's terrifying). Reading this book felt like a peek into that world.
Good to Go is an interesting book that looks at different recovery techniques. As an athlete with scientific background, Aschwanden is the perfect person for the job. With cheerful and easygoing writing, she tries out various techniques and writes about her experiences and the science behind them.
The conclusion is that sport science is not a very scientific field. Research gets done without enough people involved. It's easily swayed by businesses. It's hard to pinpoint what exactly is a successful recovery product. For example, a product might help lower the body heat but that doesn't necessarily mean that it helps combat dehydration. Moreover, dehydration doesn't necessarily hurt runners abilities, our bodies are built for it.It's hard to know what recovery actually means in quantitative terms.
The result of this is that we simply don't know. We know that sleep is good for recovery and we know that there are plenty of shams out there but between those two lies a huge spectrum. The answer to the question, "does it help with recovery?" is apparently "sometimes and maybe!".At the end of the day, it depends on how it feels to you.
Aschwanden cites the importance of placebos. Much of the recovery products work simply because we believe in them. This belief isn't going to be shaken so easily. At first, while reading about ice baths, I thought it was ridiculous to spend time and money on something that doesn't have tangible results.
Then Aschwanden pointed out that research shows stretching after workouts has no benefit. And heck, I realized that it doesn't matter to me what the science is, stretching makes me feel better and that's why I'll continue to do it even if it's not proven as useful. That's really the heart of the discussion about recovery. It makes us feel better.
To conclude, this is a nice book. It's fun and it makes you skeptical about every kind of research. It's very neat to consider that our body naturally knows how to recover from sports. Although I'm definitely not a pro-athlete, I enjoyed learning about how my body does stuff while I run.
What I'm Taking With Me
- Despite the beer research, I still know that after I drink alcohol my runs feel more sluggish so I will still forgo the after-run drinking.
- Ack, I miss running races, this is so sad.
- The sensory deprivation chambers sound very cool.
- I am often too lazy to bring water with me during runs so it's very calming to hear that dehydration is actually far less common than over-hydration. Like heck yeah, I can go on running 10kms in 35+ weather without it being a health hazard, right?
--------------------------------------
Chocolate milk is apparently really good for recovery!
Review to come
Good to Go is an interesting book that looks at different recovery techniques. As an athlete with scientific background, Aschwanden is the perfect person for the job. With cheerful and easygoing writing, she tries out various techniques and writes about her experiences and the science behind them.
The conclusion is that sport science is not a very scientific field. Research gets done without enough people involved. It's easily swayed by businesses. It's hard to pinpoint what exactly is a successful recovery product. For example, a product might help lower the body heat but that doesn't necessarily mean that it helps combat dehydration. Moreover, dehydration doesn't necessarily hurt runners abilities, our bodies are built for it.It's hard to know what recovery actually means in quantitative terms.
The result of this is that we simply don't know. We know that sleep is good for recovery and we know that there are plenty of shams out there but between those two lies a huge spectrum. The answer to the question, "does it help with recovery?" is apparently "sometimes and maybe!".At the end of the day, it depends on how it feels to you.
Aschwanden cites the importance of placebos. Much of the recovery products work simply because we believe in them. This belief isn't going to be shaken so easily. At first, while reading about ice baths, I thought it was ridiculous to spend time and money on something that doesn't have tangible results.
Then Aschwanden pointed out that research shows stretching after workouts has no benefit. And heck, I realized that it doesn't matter to me what the science is, stretching makes me feel better and that's why I'll continue to do it even if it's not proven as useful. That's really the heart of the discussion about recovery. It makes us feel better.
To conclude, this is a nice book. It's fun and it makes you skeptical about every kind of research. It's very neat to consider that our body naturally knows how to recover from sports. Although I'm definitely not a pro-athlete, I enjoyed learning about how my body does stuff while I run.
What I'm Taking With Me
- Despite the beer research, I still know that after I drink alcohol my runs feel more sluggish so I will still forgo the after-run drinking.
- Ack, I miss running races, this is so sad.
- The sensory deprivation chambers sound very cool.
- I am often too lazy to bring water with me during runs so it's very calming to hear that dehydration is actually far less common than over-hydration. Like heck yeah, I can go on running 10kms in 35+ weather without it being a health hazard, right?
--------------------------------------
Chocolate milk is apparently really good for recovery!
Review to come
February 9, 2019
***I won this book in a ŷ Giveaway***
I really really liked this book. I went in expecting it to tell me about the latest science and technology related to sports recovery. What I got was 300 pages of calling bullsh*t on fake science. That's like my favorite thing in the world! :D Do I even need to continue this review? That should be enough to convince you that it's a good read. The author isn't a scientist at all, but I give her major props for explaining science both correctly and in a way that's easy for lay-people to read. I was a little nervous when she started explaining what infrared radiation is...but she handled it like a champ. She explains why and how we can't just accept results without looking at the sample size, the experimental design, the biases, etc etc etc. All good things to be reminded of!
Oh, and she spends multiple pages, at various points, explaining why pretty much all of Tom Brady's products are bullsh*t and based on exactly zero science. So, that was great.
I really really liked this book. I went in expecting it to tell me about the latest science and technology related to sports recovery. What I got was 300 pages of calling bullsh*t on fake science. That's like my favorite thing in the world! :D Do I even need to continue this review? That should be enough to convince you that it's a good read. The author isn't a scientist at all, but I give her major props for explaining science both correctly and in a way that's easy for lay-people to read. I was a little nervous when she started explaining what infrared radiation is...but she handled it like a champ. She explains why and how we can't just accept results without looking at the sample size, the experimental design, the biases, etc etc etc. All good things to be reminded of!
Oh, and she spends multiple pages, at various points, explaining why pretty much all of Tom Brady's products are bullsh*t and based on exactly zero science. So, that was great.
February 25, 2019
This book is a great read for anyone who has spent hundreds of dollars trying to not feel like crap after a hard run/workout/training session. As a marathon runner, I stare at the hundreds of dollars of nutrition, gadgets, and gizmos wondering whether or not it was worth it. This book sheds the light on all the marketing, traditions, and science behind all the things we do and buy to recover faster.
The writing moves well explaining the fables we tell ourselves and the actual science that exists. It uses great examples of athletes you always wonder about, coaches you always wonder what they do, and scientific studies you always wonder where they are from. I learned how counter intuitive some things are, how maybe I should question what I've been told, and how I need to train my relaxing.
I wish I read this book years ago. It probably would've saved me a few hundred dollars. Or not. (I'm googling these sensory deprivation chambers.) Will this change my current recovery habits? Maybe. I'll definitely be more conscious about my workouts, what I purchase, and how I recover. On my runs, I'll definitely drink less water. For now, I'll keep lying down, slipping on my compression boots, and drinking my protein shake. But maybe now my ice packs will cool my beer, instead of my legs.
The writing moves well explaining the fables we tell ourselves and the actual science that exists. It uses great examples of athletes you always wonder about, coaches you always wonder what they do, and scientific studies you always wonder where they are from. I learned how counter intuitive some things are, how maybe I should question what I've been told, and how I need to train my relaxing.
I wish I read this book years ago. It probably would've saved me a few hundred dollars. Or not. (I'm googling these sensory deprivation chambers.) Will this change my current recovery habits? Maybe. I'll definitely be more conscious about my workouts, what I purchase, and how I recover. On my runs, I'll definitely drink less water. For now, I'll keep lying down, slipping on my compression boots, and drinking my protein shake. But maybe now my ice packs will cool my beer, instead of my legs.
June 7, 2022
TLDR; sleep is optimal recovery. Only treat inflammation (antioxidants, ice bath, etc.) when in “peaking� phase of season. Our mind is incredibly effective at helping us recover, even when modalities are placebo.
She puts a lot of research into this book, I think I would’ve enjoyed the research/writing. I thought of Sam Hinz almost every other chapter.
She puts a lot of research into this book, I think I would’ve enjoyed the research/writing. I thought of Sam Hinz almost every other chapter.
March 25, 2019
I'm a bit of an athlete and worked as a personal trainer for awhile, a thousand or so years ago, it seems like sometimes. It was a bit revelatory digging into this book and discovering how the author -- using rigorous research -- debunks the vast majority of 'recovery' therapies available to professional athletes, as well as the 'couch to ouch-' type of athlete.
I did not give it four stars because I disagree with the author and her conclusions. On the contrary, I found it a fascinating read, for the most part. But the author -- in addition to being an accomplished multi-sport athlete -- is a scientist, and the in-depth analyses she provides regarding various performance studies and methodologies can be a bit of a snooze.
What I expected to find was athletes in general (in my case, the aging athlete in the twilight of his competitive career) would be able to prolong activity levels and maximize performance through one or a combination of therapies/strategies researched by the author. I thought wrong, which is the point of the book. Do you believe in RICE (rest, ice, compression, elevation) therapy to assist recovery from sprains? You're wrong. In fact, the guy who INVENTED the term RICE thinks it's wrong, and science backs him up. Do you think plunging yourself into an ice bath promotes/speeds recovery? It doesn't. How about the effectiveness of ibuprofen as an anti-inflammatory? Nope. Infrared sauna? Wrong and weird. Cryotherapy? Wrong, weird, and expensive. Electrolyte-laden sports drinks a la Gatorade/Powerade? You're body doesn't need those as it's perfectly capable of maintaining homeostasis, provided you are eating something and washing it down with water. Supplements and dietary aids? Unnecessary. Post-workout window for carbohydrate and/or protein intake? Also unnecessary.
What Ms Aschwanden makes abundantly clear is the concept of recovery has been hijacked by questionable science (what do you think the Gatorade Performance Laboratory promotes) and a huge marketing blitz which preys on every athlete's desire to work out harder, heal faster, and maintain an edge over opponents. The phenomenon is remarkably similar to all of the fad diet trends one can choose from, like Keto and Adkins, or the concept of 'cleansing' and 'detoxifying,' which is what your liver and kidneys already do for you.
So ... Does the author's research turn up an incredible combination of therapies which are capable of enhancing recovery? Read this book and find out for yourself, because I'm not telling. I will say Ms Aschwanden has pretty much blown apart my concept of recovery, and laid out solid evidence to back up the demolition. If you're pressed for time, or you're just plain uncomfortable with science-based, factual reporting, then read Chapter 11 (Hurts So Good), as it provides -- moreso than any other chapter -- pretty definitive answers.
I did not give it four stars because I disagree with the author and her conclusions. On the contrary, I found it a fascinating read, for the most part. But the author -- in addition to being an accomplished multi-sport athlete -- is a scientist, and the in-depth analyses she provides regarding various performance studies and methodologies can be a bit of a snooze.
What I expected to find was athletes in general (in my case, the aging athlete in the twilight of his competitive career) would be able to prolong activity levels and maximize performance through one or a combination of therapies/strategies researched by the author. I thought wrong, which is the point of the book. Do you believe in RICE (rest, ice, compression, elevation) therapy to assist recovery from sprains? You're wrong. In fact, the guy who INVENTED the term RICE thinks it's wrong, and science backs him up. Do you think plunging yourself into an ice bath promotes/speeds recovery? It doesn't. How about the effectiveness of ibuprofen as an anti-inflammatory? Nope. Infrared sauna? Wrong and weird. Cryotherapy? Wrong, weird, and expensive. Electrolyte-laden sports drinks a la Gatorade/Powerade? You're body doesn't need those as it's perfectly capable of maintaining homeostasis, provided you are eating something and washing it down with water. Supplements and dietary aids? Unnecessary. Post-workout window for carbohydrate and/or protein intake? Also unnecessary.
What Ms Aschwanden makes abundantly clear is the concept of recovery has been hijacked by questionable science (what do you think the Gatorade Performance Laboratory promotes) and a huge marketing blitz which preys on every athlete's desire to work out harder, heal faster, and maintain an edge over opponents. The phenomenon is remarkably similar to all of the fad diet trends one can choose from, like Keto and Adkins, or the concept of 'cleansing' and 'detoxifying,' which is what your liver and kidneys already do for you.
So ... Does the author's research turn up an incredible combination of therapies which are capable of enhancing recovery? Read this book and find out for yourself, because I'm not telling. I will say Ms Aschwanden has pretty much blown apart my concept of recovery, and laid out solid evidence to back up the demolition. If you're pressed for time, or you're just plain uncomfortable with science-based, factual reporting, then read Chapter 11 (Hurts So Good), as it provides -- moreso than any other chapter -- pretty definitive answers.
January 6, 2020
As an aging "athlete" (in quotes because, well, I'm an amateur at best) I've racked up my fair share of injuries at this point. Both legs, shoulder, elbow, rib, Achilles...basically, as time goes, there's just more and more stuff that aches. I get out of bed in the morning and it sounds like what I imagine it sounded like when Rocky got out of bed after Rocky III, the one where he let Mr. T punch him in the face a handful of times, a decision that probably made him feel pretty tough at the time, and the next morning I imagine he was like, "Hmm...maybe I should've just let him hit me like 7 times in the face as hard as he could."
So I read this book, and it's not good news, people. If you are using any recovery methods you like, stop reading this review, and don't read this book.
Still here?
Okay, here are things that do not work, probably don't work, or only work through placebo effect:
+Hydration: Gatorade, all that shit doesn't do squat. You'll hear a lot about how you should drink a shitload of water, but it turns out that overhydrating is a bigger issue than underhydrating (multiple marathoners have died from this in recent years), and that adage about "By the time you're thirsty, it's too late" is total bullshit. Thirst is an excellent indicator of your hydration needs. Oh, and I did feel a little vindicated because you don't need a water bottle for like a 5-mile run. You can go without just fine. Anyway, sports drinks, salt tablets, beers, all of that is bogus. Just eat food and drink water and you'll be fine.
+Vitamins: Most of us have heard that vitamins mostly get peed out. This is partially true, but the more important truth is that you should be getting your vitamins from food rather than supplementing. Most people take vitamins because they assume they're missing some vital nutrient otherwise, and this is usually incorrect.
+Supplements: Good god, don't take these. This is one of the few things in the book that crosses over from worthless to likely harmful. Especially if you're in competition as a lot of supplement companies use additives that are controlled substances. Plus, again, it's best to get your calories, vitamins, and nutrients from "real" food as much as humanly possible. Also, supplements are not controlled by the FDA because...I don't know why. So not only are they likely unhelpful, they might actually make you worse.
+Ice: Doesn't really do much. May lessen pain, but may also lessen adaptation, which results in muscle growth, so it's useless at best, harmful at worst. Cryotherapy also seems to be totally bogus.
+Heat: Maybe works? But probably doesn't do anything. All that infrared shit is crazy, by the way. That is junk science at its finest.
+Powerbars: This includes most foods designed for athletes. They aren't as good as real food. They just aren't. It's always been a dream of mine to eat like one bar in a day and be good to go, but that's not happening, and it makes sense. We're talking about all of human evolution creating a system that allows us to thrive on real food, and now we've been trying to game the system for maybe 2 generations? Not likely.
+Sleep: This is the one thing that seems definitively to work. I just watched the Iron Cowboy documentary, and I think the biggest mistake that his coaches/team made was not planning out his sleep a little better. On a good night it seemed like he was getting 5 hours, and that's just not enough. I've done a little more research on sleep, and it seems like the best thing you can do, if you want to be healthy and maybe even athletic, is to sleep as much as your body requires and to get good quality sleep. As a sidenote, lots of people think they're good with 5 hours, and that's bullshit. There's like .4% of humans who can get a full night's rest on 5 hours, and you're probably not it. Stop lying to yourself and GO TO BED.
+Rolling/Massaging/Stretching: Nope. According to the research, none of this stuff works either.
+Float Tanks: Traditionally known as sensory deprivation tanks, you'll find float centers all over. This is basically a form of meditation. The author is a believer in it, after trying it. I do think there's a lot to be said for the mental game, but this part of the book was the least researched and the most personal-experience-based.
+Placebo: This completely works. Study after study has shown that the placebo effect not only makes people THINK they're getting better, it does actually make them better.
That's the stuff covered in the book. Here are my additional thoughts/questions:
General versus Injury: I do think recovery from an injury and recovery that's designed to let you run today and tomorrow are different things, and this book is leaned hard towards general recovery as opposed to acute injury recovery. Good to know.
Athletes versus Normals: It's unfortunate that most of these studies are done on athletes as opposed to more average people. I think a lot of the information that comes out is based on professionals, or at the very least, people who were athletes at the collegiate level, meaning they've had a solid decade of building and coaching. Athletics are a major part of their life. So, don't get discouraged when something that works for athletes doesn't work for you, a normal.
Slow: The biggest mistake most people make is that they don't go slow enough. Go slow. Especially if you're starting out. Build strength slowly. Build endurance slowly. Your body will adapt better if you let yourself plateau for longer periods. I really believe this. Most people get hurt when they try to exceed their grasp by progressing too quickly. One of the beautiful things about exercise is that it also builds patience. My general advice here is that if you're SUPER sore the next day, you did too much. Especially when starting out, you should exercise an amount that's comfortable for you. Most people would probably not feel sore from a 10 minute walk with 1 minute of running in the middle. How about 2 1-minute running intervals? Figure out where you're at, then...back it off a little. Do what's fairly easy until it's REALLY easy, then jump up a notch. And don't have a calendar-based goal in mind. Just let yourself get stronger.
Watch the Marketing: Lebron James doing something doesn't mean you should. I might argue that anything that's sold to you, the normal, because Lebron does it, is probably bullshit. I'd highly advise looking to companies that cater to more average people than companies that pride themselves on their elite athletes when it comes to shoes, diet, whatever.
Drugs: I was a little surprised there wasn't more discussion of drugs, doping, etc. Drugs...seem to work. I mean, that's why they're banned. They work. I have opinions on steroids that are VERY unpopular, but it seems to me that steroid use is manageable and probably beneficial in a lot of sports. As are things like HGH. I guess, overall, I don't like the idea of drugs being in pro sports, but if you're just some middle-aged dude who's hitting the gym? I don't really see what effect that has on the world, and in my eyes, these things should be legalized and regulated rather than illegal. I will say this: there are drugs at your gym. No doubt. And most of the people who are on Instagram and YouTube and shit are using stuff. Most people who are famous for their physique use one thing or another. They all admit to it when they're older. So, just accept it, and if you're natural, don't compare yourself to people who clearly aren't. At the same time, don't carry the burden of feeling like their drug use is taking something away from you. It's not my path, but it being a chosen path for others is fine.
The Mental Game: The hardest thing to get athletes to do is to stop. They always think that more is better. Harder is better. I don't believe that anymore. I don't think a weight training session should leave you feeling completely spent. I think you overtrained if you did that. And again, I'm talking about the long game here, not someone getting ready for a big competition or something. Have that lifetime mentality. If pushing out that extra rep or extra mile today is a huge slog, you're going to hurt yourself, and that makes the next several months much worse.
So I read this book, and it's not good news, people. If you are using any recovery methods you like, stop reading this review, and don't read this book.
Still here?
Okay, here are things that do not work, probably don't work, or only work through placebo effect:
+Hydration: Gatorade, all that shit doesn't do squat. You'll hear a lot about how you should drink a shitload of water, but it turns out that overhydrating is a bigger issue than underhydrating (multiple marathoners have died from this in recent years), and that adage about "By the time you're thirsty, it's too late" is total bullshit. Thirst is an excellent indicator of your hydration needs. Oh, and I did feel a little vindicated because you don't need a water bottle for like a 5-mile run. You can go without just fine. Anyway, sports drinks, salt tablets, beers, all of that is bogus. Just eat food and drink water and you'll be fine.
+Vitamins: Most of us have heard that vitamins mostly get peed out. This is partially true, but the more important truth is that you should be getting your vitamins from food rather than supplementing. Most people take vitamins because they assume they're missing some vital nutrient otherwise, and this is usually incorrect.
+Supplements: Good god, don't take these. This is one of the few things in the book that crosses over from worthless to likely harmful. Especially if you're in competition as a lot of supplement companies use additives that are controlled substances. Plus, again, it's best to get your calories, vitamins, and nutrients from "real" food as much as humanly possible. Also, supplements are not controlled by the FDA because...I don't know why. So not only are they likely unhelpful, they might actually make you worse.
+Ice: Doesn't really do much. May lessen pain, but may also lessen adaptation, which results in muscle growth, so it's useless at best, harmful at worst. Cryotherapy also seems to be totally bogus.
+Heat: Maybe works? But probably doesn't do anything. All that infrared shit is crazy, by the way. That is junk science at its finest.
+Powerbars: This includes most foods designed for athletes. They aren't as good as real food. They just aren't. It's always been a dream of mine to eat like one bar in a day and be good to go, but that's not happening, and it makes sense. We're talking about all of human evolution creating a system that allows us to thrive on real food, and now we've been trying to game the system for maybe 2 generations? Not likely.
+Sleep: This is the one thing that seems definitively to work. I just watched the Iron Cowboy documentary, and I think the biggest mistake that his coaches/team made was not planning out his sleep a little better. On a good night it seemed like he was getting 5 hours, and that's just not enough. I've done a little more research on sleep, and it seems like the best thing you can do, if you want to be healthy and maybe even athletic, is to sleep as much as your body requires and to get good quality sleep. As a sidenote, lots of people think they're good with 5 hours, and that's bullshit. There's like .4% of humans who can get a full night's rest on 5 hours, and you're probably not it. Stop lying to yourself and GO TO BED.
+Rolling/Massaging/Stretching: Nope. According to the research, none of this stuff works either.
+Float Tanks: Traditionally known as sensory deprivation tanks, you'll find float centers all over. This is basically a form of meditation. The author is a believer in it, after trying it. I do think there's a lot to be said for the mental game, but this part of the book was the least researched and the most personal-experience-based.
+Placebo: This completely works. Study after study has shown that the placebo effect not only makes people THINK they're getting better, it does actually make them better.
That's the stuff covered in the book. Here are my additional thoughts/questions:
General versus Injury: I do think recovery from an injury and recovery that's designed to let you run today and tomorrow are different things, and this book is leaned hard towards general recovery as opposed to acute injury recovery. Good to know.
Athletes versus Normals: It's unfortunate that most of these studies are done on athletes as opposed to more average people. I think a lot of the information that comes out is based on professionals, or at the very least, people who were athletes at the collegiate level, meaning they've had a solid decade of building and coaching. Athletics are a major part of their life. So, don't get discouraged when something that works for athletes doesn't work for you, a normal.
Slow: The biggest mistake most people make is that they don't go slow enough. Go slow. Especially if you're starting out. Build strength slowly. Build endurance slowly. Your body will adapt better if you let yourself plateau for longer periods. I really believe this. Most people get hurt when they try to exceed their grasp by progressing too quickly. One of the beautiful things about exercise is that it also builds patience. My general advice here is that if you're SUPER sore the next day, you did too much. Especially when starting out, you should exercise an amount that's comfortable for you. Most people would probably not feel sore from a 10 minute walk with 1 minute of running in the middle. How about 2 1-minute running intervals? Figure out where you're at, then...back it off a little. Do what's fairly easy until it's REALLY easy, then jump up a notch. And don't have a calendar-based goal in mind. Just let yourself get stronger.
Watch the Marketing: Lebron James doing something doesn't mean you should. I might argue that anything that's sold to you, the normal, because Lebron does it, is probably bullshit. I'd highly advise looking to companies that cater to more average people than companies that pride themselves on their elite athletes when it comes to shoes, diet, whatever.
Drugs: I was a little surprised there wasn't more discussion of drugs, doping, etc. Drugs...seem to work. I mean, that's why they're banned. They work. I have opinions on steroids that are VERY unpopular, but it seems to me that steroid use is manageable and probably beneficial in a lot of sports. As are things like HGH. I guess, overall, I don't like the idea of drugs being in pro sports, but if you're just some middle-aged dude who's hitting the gym? I don't really see what effect that has on the world, and in my eyes, these things should be legalized and regulated rather than illegal. I will say this: there are drugs at your gym. No doubt. And most of the people who are on Instagram and YouTube and shit are using stuff. Most people who are famous for their physique use one thing or another. They all admit to it when they're older. So, just accept it, and if you're natural, don't compare yourself to people who clearly aren't. At the same time, don't carry the burden of feeling like their drug use is taking something away from you. It's not my path, but it being a chosen path for others is fine.
The Mental Game: The hardest thing to get athletes to do is to stop. They always think that more is better. Harder is better. I don't believe that anymore. I don't think a weight training session should leave you feeling completely spent. I think you overtrained if you did that. And again, I'm talking about the long game here, not someone getting ready for a big competition or something. Have that lifetime mentality. If pushing out that extra rep or extra mile today is a huge slog, you're going to hurt yourself, and that makes the next several months much worse.
April 19, 2020
Labai rekomenduotina knyga visiems endure sporto atstovamas. Autorė, pati buvusi profesionalu sportininkė, rašydama šią knygą ėmė interviu iš beveik 250 žmonių, peržiūrėjo belekiek puslapių įvairių tyrimų, pati ant savęs išbandė nemažai recovery įrankių. Man asmenškai buvo žiauriai įdomu skaityti, kadangi knygoje “kabinamos� temos man yra labai aktualios. Sportiniai papildai, mitai, placebo efektai, įvairūs “gadžetai recoveriui�, persitreniravimas, mokėjimas klausytis savo kūno siunčiamų signalų. Dar kartą - labai rekomenduoju ir ypač tiems bėgikams, kurie galvoja, kad sporto pasaulyje veikia vienintelis principas - “Go hard or go home�. Dar smarkiau pasportuoti gali kiekvienas asilas, o štai teisingai recoverintis - it is a courage!
August 3, 2020
This was such a good read.
I started reading it immediately after Endure (Alex Hutchinson), and didn't love the opening, maybe because Hutchinson is such a great writer, that he's a tough act to follow especially if you're working within the same range of topics. The book quickly grew on me, and definitely had (and still has) me thinking about both the way recovery is being pushed on us through companies and media, but also my own approach and beliefs.
I definitely recommend this to anyone who spends a lot of time on their sport, or just anyone with the least bit of interest in how body and mind work together.
It might even be interesting from a business perspective.
The chapter on supplements was downright scary, but mainly I found this book informative while also being a light read, likely due to the many anecdotes.
I started reading it immediately after Endure (Alex Hutchinson), and didn't love the opening, maybe because Hutchinson is such a great writer, that he's a tough act to follow especially if you're working within the same range of topics. The book quickly grew on me, and definitely had (and still has) me thinking about both the way recovery is being pushed on us through companies and media, but also my own approach and beliefs.
I definitely recommend this to anyone who spends a lot of time on their sport, or just anyone with the least bit of interest in how body and mind work together.
It might even be interesting from a business perspective.
The chapter on supplements was downright scary, but mainly I found this book informative while also being a light read, likely due to the many anecdotes.
May 15, 2019
Every coach, trainer and athlete should read this book. It blew my mind the number of sport truths that I held turned out to not be based on research or facts. Just a subtle reminder to question everything and trust your body.
March 6, 2019
Just wanted I needed to hear- REST REST REST ! The recovery tool money can’t buy☺️
May 28, 2020
An interesting mix of science and sport, which describes the evidence behind new recovery trends.
Aschwanden has broken down all the science into sizeable sections, looking at nutrition and rest in relation to sport. What's different about this book is that Aschwanden herself is a pro-athlete, but also a scientist. She tries and tests lots of different heavily-endorsed fitness fads, while breaking down the evidence and giving her own experience as an athlete. Some of these look at the science of foam rollers, ice baths, saunas, protein shakes, etc.
It was interesting to see how she didn't push one idea over the other, despite the evidence. The section on the power of placebo pills was especially riveting - that if we think it works (even if there's no evidence), we're better off sticking to it. I think it opens doors for the power of mental training in sport and how much it comes down to personal belief - something that science knows exists, but still has yet to grasp.
I love how Ashwanden summarises the book. Essentially, sleep is the best medicine, with the most scientific evidence behind it. Definitely some original ideas and many things to think about the next time you go for a run or head to the gym.
A good read for anyone interested in sports!
Aschwanden has broken down all the science into sizeable sections, looking at nutrition and rest in relation to sport. What's different about this book is that Aschwanden herself is a pro-athlete, but also a scientist. She tries and tests lots of different heavily-endorsed fitness fads, while breaking down the evidence and giving her own experience as an athlete. Some of these look at the science of foam rollers, ice baths, saunas, protein shakes, etc.
It was interesting to see how she didn't push one idea over the other, despite the evidence. The section on the power of placebo pills was especially riveting - that if we think it works (even if there's no evidence), we're better off sticking to it. I think it opens doors for the power of mental training in sport and how much it comes down to personal belief - something that science knows exists, but still has yet to grasp.
I love how Ashwanden summarises the book. Essentially, sleep is the best medicine, with the most scientific evidence behind it. Definitely some original ideas and many things to think about the next time you go for a run or head to the gym.
A good read for anyone interested in sports!
October 3, 2021
Very good read. Makes me think twice about some of my recovery needs vs wants
April 5, 2019
Junk. A journalistic review, NOT a true science of recovery. The author clearly does not understand the science that she is even trying to talk about. And since she doesn’t understand it, and she couldn’t google it, she wrote a book. Her determinations are inaccurate. Yes, drink water. If you wait until your thirsty as she says, you’re already dehydrated. Death by hyponatremia? Hyponatremia is an electrolyte imbalance first and foremost, drinking too much water can exacerbate this because of tonicicity and diffusion. Death by drinking too much water is rare. Ice baths, Epsom salts, stretching, drinking water, massage, post workout; she got all of them wrong. If she had half a clue about cellular biology, mechanics of diffusion, biochemistry, or anatomy she would know there are scientific explanations to many recovery methods that she’s trying to discredit. Bad facts. Bad information. Bad book.
February 26, 2019
An excellent read for anyone who enjoys an active lifestyle.
July 4, 2024
Well, you have to like a book that starts off with the author designing a study to determine if beer is a good recovery drink. And the conclusion was that it is better for women than men. (Yay!) But then she goes on to talk about the small study group, and the relative lack of studies to support her study. From there, Aschwanden goes on to talk about different recovery methodologies for athletes. And she covers them all, from massage, compression boots and tights, supplements, meditation etc. etc. Her conclusions are that nothing is really necessary, but sleep is number one. And what I got from her synopsis is that you do what you think helps you. She writes well, and unlike some science books, it’s an easy read.
As for me? I’ll be over here, trying to increase my sleep hours, stretching, getting massages , and drinking beer.
As for me? I’ll be over here, trying to increase my sleep hours, stretching, getting massages , and drinking beer.
January 28, 2024
Mistään ei ole mitään hyötyä. Vain nukkuminen ja kaakao on hyväksi.
October 25, 2024
She tries all the trendy ways to recover from doing sports. Some work, some don't.
February 14, 2019
Quiz: What's massage, an ice bath, or ibuprofen for post-workout irritation? Too easy? What's a foam roller, infrared sauna, sleep tracker, or blood biomarker? Still in? Then what are pneumatic compression boots, a float tank, cupping, a cryochamber, or circulation-boosting modalities? If you know all the answers, then you are Christie Aschwanden, and you've just written Good to Go, an engaging look into the world of recovery after exercise, the products and services that claim to speed recovery and improve performance.
If you're into sports or fitness training (whether a world class triathlete, a power lifter at the local gym, or a jogger running regularly to maintain good health), this book describes what's out there to help you recover after your workout. More importantly, the book describes which recovery approaches make a difference and which are marketing puffery with no science behind them.
Because Aschwanden is both an accomplished athlete and a science writer, she has a particularly good vantage point for presenting hard truths about the recovery products and services, many of which she tries herself. There's a lot of debunking to be done, and Aschwanden does it. And there's lots to learn, including some revealing counterintuitive aha! moments.
On the suggestion side, I wonder if Good to Go might benefit from Aschwanden being more directly confrontational when meeting a recovery expert who makes an outlandish claim without scientific backing. She tends to defer her critiques until writing her book. However, confrontation is probably unnecessary. Some more heat might add an entertaining edge to the narrative, but there's plenty of light to stimulate the reader.
If you think you know all that's in the book, here's a final quiz: What's GNC Pro Performance(R) Amp Amplified Wheybolic Extreme 60(TM) Original, which promises to fuel "a 30% increase in muscle strength" with its "amino acceleration system"? The answer is in the chapter "Selling Snake Oil."
If you're into sports or fitness training (whether a world class triathlete, a power lifter at the local gym, or a jogger running regularly to maintain good health), this book describes what's out there to help you recover after your workout. More importantly, the book describes which recovery approaches make a difference and which are marketing puffery with no science behind them.
Because Aschwanden is both an accomplished athlete and a science writer, she has a particularly good vantage point for presenting hard truths about the recovery products and services, many of which she tries herself. There's a lot of debunking to be done, and Aschwanden does it. And there's lots to learn, including some revealing counterintuitive aha! moments.
On the suggestion side, I wonder if Good to Go might benefit from Aschwanden being more directly confrontational when meeting a recovery expert who makes an outlandish claim without scientific backing. She tends to defer her critiques until writing her book. However, confrontation is probably unnecessary. Some more heat might add an entertaining edge to the narrative, but there's plenty of light to stimulate the reader.
If you think you know all that's in the book, here's a final quiz: What's GNC Pro Performance(R) Amp Amplified Wheybolic Extreme 60(TM) Original, which promises to fuel "a 30% increase in muscle strength" with its "amino acceleration system"? The answer is in the chapter "Selling Snake Oil."
April 21, 2021
Being a beginner runner, about to hit my 1 year runniversary with another overuse injury, this is exactly the book I needed to read right now. I was worried that I was doing everything wrong by just lacing up my shoes and getting out there, no stretching. I could also feel myself getting sucked into the weird world of sports nutrition, as I spent hours online browsing various pills, powders and gels, and I had made my first recovery purchase - an expensive foam roller. This book really helped bring me back and confirmed what I already suspected: that there is very little science to back most recovery product claims and that we humans like to seriously overcomplicate things.
The best way to recover is to rest, sleep and let nature take its course. My diet is giving me all of the "sports nutrition" I need. I don't need to worry too much about hydration on my runs (great, because I only drink when I feel thirsty) and I am probably not killing myself by failing to stretch loads, as apparently there's not much evidence that stretching helps to prevent injuries or recover from them either (although it does make you feel good at the time).
5/5 for being well written, well researched and saving me from spending a ton of money.
The best way to recover is to rest, sleep and let nature take its course. My diet is giving me all of the "sports nutrition" I need. I don't need to worry too much about hydration on my runs (great, because I only drink when I feel thirsty) and I am probably not killing myself by failing to stretch loads, as apparently there's not much evidence that stretching helps to prevent injuries or recover from them either (although it does make you feel good at the time).
5/5 for being well written, well researched and saving me from spending a ton of money.
April 13, 2023
Virkilega góð og kom a óvart. Það er mikið um sölumennsku og alið á alls kyns "nauðsynjum" í okkar sporti en lítið um gagnreynda gagnsemi. Góð yfirferð um hvað virkar og sérstaklega hvað virkar ekki er kemur að endurheimt.
December 24, 2020
Science lady identifies that there's a such thing as a "recovery industry" and it has been playing us for suckers since at least the 70s. She laces up her fashionable but functional athletic boots and charges into the fray to determine what helps us recovery from exercise and what is a scam.
Conclusions: virtually everything is a scam. Icing, infrared, cupping, massages, foam rolling, supplements (even those that include the word ISO and MATRIX in their names somewhere), overhydration, all of it, is pretty much one big pricey hustle. Controlling for all other factors, none of these things reduced DOMS beyond placebo thresholds or improved subsequent performance beyond same.
So what does the research show actually DOES lead to improved recovery?
Eat enough protein. Eat carbs relative to exercise levels. Manage stress. Sleep so much.
That's it, fellas. Sleep = recovery, and sleep is free.
Conclusions: virtually everything is a scam. Icing, infrared, cupping, massages, foam rolling, supplements (even those that include the word ISO and MATRIX in their names somewhere), overhydration, all of it, is pretty much one big pricey hustle. Controlling for all other factors, none of these things reduced DOMS beyond placebo thresholds or improved subsequent performance beyond same.
So what does the research show actually DOES lead to improved recovery?
Eat enough protein. Eat carbs relative to exercise levels. Manage stress. Sleep so much.
That's it, fellas. Sleep = recovery, and sleep is free.
February 15, 2021
Spoiler? Sleep more and listen to your body.
Takeaway? Write a book if you want to try a bunch of expensive stuff for free.
Truly a waste of time to read (or write) this book. Unless you’ve been living under a rock since the 90s or are the type to believe every claim of a AsSeenOnTV commercial, you already know what’s in this book.
She starts by pointing out that the scientific studies done on recovery products are flawed and anecdotal. She then goes on to present a few flawed studies and anecdotal evidence for why they’re all bogus.
There’s no rhyme or reason to the boom organization or the products/therapies she chose to test. I guess it was whatever she wanted to try that she could get for free.
If you’re a fan of Runners World and similar publications that write 3-page fluff pieces about ab wheels, this is up your alley. If you were expecting a rigorous analysis of recovery modalities, look elsewhere.
Takeaway? Write a book if you want to try a bunch of expensive stuff for free.
Truly a waste of time to read (or write) this book. Unless you’ve been living under a rock since the 90s or are the type to believe every claim of a AsSeenOnTV commercial, you already know what’s in this book.
She starts by pointing out that the scientific studies done on recovery products are flawed and anecdotal. She then goes on to present a few flawed studies and anecdotal evidence for why they’re all bogus.
There’s no rhyme or reason to the boom organization or the products/therapies she chose to test. I guess it was whatever she wanted to try that she could get for free.
If you’re a fan of Runners World and similar publications that write 3-page fluff pieces about ab wheels, this is up your alley. If you were expecting a rigorous analysis of recovery modalities, look elsewhere.
September 28, 2019
As a runner I really enjoyed this book. It brought to light the fact that we probably don’t need as much crap as were sold for adequate recovery. Turns out something that is free—sleep� and our own mind body connection are really all we need for adequate recovery. This book has help me narrow down the products I use for recovery to a foam roller, a meditation app, my bed and a check in with myself of if I’m feeling ill or tired. I think this book is very valuable for athletes or people with high pressure stressful jobs that are always on the go� it really does stop and make you realize that we are over analyzing and over treating ourselves and not giving ourselves enough time and rest which is essentially all you need for real recovery.
March 15, 2019
Takeaways:
1.Trust your body signals -- like your thirst mechanism IS adequate.
2. Most for-money stuff is hype. When the FDA recently began asking drug manufacturers for ALL the tests (not just selecting the rando tests that DID show a statistical benefit) -- positive results went from like 58ish percent to 8 percent.
3. Sleep and naps is the most powerful, universal recovery tool.
4. Recovery methods may be hugely personal to the individual in a way that washes out any benefit beyond placebo for the group; in fact it may be an effective placebo which is fine. Like sham surgery has a stronger effect than placebo pills.
1.Trust your body signals -- like your thirst mechanism IS adequate.
2. Most for-money stuff is hype. When the FDA recently began asking drug manufacturers for ALL the tests (not just selecting the rando tests that DID show a statistical benefit) -- positive results went from like 58ish percent to 8 percent.
3. Sleep and naps is the most powerful, universal recovery tool.
4. Recovery methods may be hugely personal to the individual in a way that washes out any benefit beyond placebo for the group; in fact it may be an effective placebo which is fine. Like sham surgery has a stronger effect than placebo pills.
April 5, 2019
In sport, athletes are always looking for an edge and recently recovery modalities have become popular. As an aging “neverbeen� I don’t recover as quickly and have tried all of the methods she discusses with varying degrees of failure. The author covers the most popular recovery equipment and modalities and attempts to use evidence to support her opinions. Chapter 7 on sleep is great and drives home our most effective recovery method. Great as an audiobook.
April 20, 2019
I was very excited to read this book, and I felt all I learned was to sleep more. Author basically indicates everything you’ve ever heard about recovering has no proof it works, then says that if you think it works for you, do it. Not very helpful.
February 4, 2019
Great book that cuts through the fads and BS that inhabits the world of exercise and recovery.
April 27, 2021
“Any fool can go train more. It takes courage to rest.�
I liked this one a lot. Christie Aschwanden describes various types of recovery and breaks them down. Does it work or not? What does science say? What do athletes say? What do marketing companies say?
There was a lot of useful information for me in this one. The parts dedicated to overreaching versus overtraining were particularly interesting as 2021 hit me like a sledgehammer. After more than ten years of intensive recreational training, it is good to know that it took several black swans in a row to take me down (the COVID-19 pandemic, lockdown, earthquake one, earthquake two, and a few others I prefer not to mention). In short, total life stress. At one point, I realized how completely exhausted I was. Not tired, exhausted. And this exhaustion just wouldn't go away. It terrified me. I'm better now, so things have improved slightly, but this book addressed many issues that interest me and it definitely helped me get back in the zone. So, yes, I enjoyed it tremendously. Highly recommended for anyone into any type of training.
I liked this one a lot. Christie Aschwanden describes various types of recovery and breaks them down. Does it work or not? What does science say? What do athletes say? What do marketing companies say?
There was a lot of useful information for me in this one. The parts dedicated to overreaching versus overtraining were particularly interesting as 2021 hit me like a sledgehammer. After more than ten years of intensive recreational training, it is good to know that it took several black swans in a row to take me down (the COVID-19 pandemic, lockdown, earthquake one, earthquake two, and a few others I prefer not to mention). In short, total life stress. At one point, I realized how completely exhausted I was. Not tired, exhausted. And this exhaustion just wouldn't go away. It terrified me. I'm better now, so things have improved slightly, but this book addressed many issues that interest me and it definitely helped me get back in the zone. So, yes, I enjoyed it tremendously. Highly recommended for anyone into any type of training.
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