recovery mistakes and the legal performance enhancer

Recovery is often overlooked, but it's arguably the most critical aspect of training. In fact, it may be even more important than the workout itself.

Without proper recovery, you’re missing out on the chance to get faster, stronger, and better.

But here’s the thing: a lot of athletes unknowingly mess up their recovery with outdated ideas and habits that hold them back.

Mistake 1: Reaching for Painkillers (NSAIDs) 

It's easy to pop an ibuprofen or aspirin when a joint feels sore or muscles ache after a tough session. After all, if the pain goes away quickly, you can get back to training sooner, right?

Not so fast.

While it's tempting to kill pain, doing so might actually prevent your body from reaping the benefits of the workout.

Here's why: 

NSAIDs (non-steroidal anti-inflammatory drugs) work by reducing inflammation, but inflammation has a bad (and often  undeserved) reputation.

In reality, inflammation is a signal that tells your muscles, tissues, and ligaments to start repairing and getting stronger. 

Suppressing that signal with NSAIDs slows down that healing process. 

What's more, recent research suggests that it might also blunt training adaptations.

Think of it this way: when you train hard, you're causing tiny micro-tears in your muscles, which is a signal for growth. 

Inflammation kicks off the repair process and your muscles become stronger. 

If you interfere with that process too much, you undermine all your hard work.

The bottom line? Save the NSAIDs for serious pain or injury. After regular training sessions, let your body's natural recovery mechanisms do their job.

Mistake 2: Ice Baths All the Time

If painkillers aren't the answer, what about more natural recovery methods like ice baths? After all, you've seen the pros do it, right?

Not exactly.

Ice baths do reduce inflammation, but just like with NSAIDs, that's not always a good thing. 

Several studies have shown that frequent ice baths can actually hinder adaptation and muscle growth and are more counterproductive than doing nothing for recovery.

One cautionary study had athletes ice one leg after a workout while keeping the other at room temperature. 

The results? 

Over two weeks, the iced leg built 11% less muscle protein than the non-iced leg! That means less strength, less endurance, and slower recovery.

Now, this doesn't mean ice baths are useless. 

The key is timing.

Athletes in Nike's Oregon Project don't take ice baths after every workout—they use them strategically.

During adaptive training phases, where the goal is getting the greatest possible improvement, they skip the ice.

However, ice baths can be a valuable tool during recovery phases or before competition when the goal is feeling fresh.

The takeaway? Use ice baths sparingly, and be mindful of your training phase. If you're focused on improving performance, skip the ice. If you need to recover quickly or are gearing up for a competition, an ice bath might be just what you need.


Mistake 3: Underestimating the Power of Rest

In a world where we glorify hustle and hard work, it's easy to think that the more you train, the better you'll get. But when it comes to athletic performance, more isn't always better.

The truth is that the athlete who prioritizes rest and recovery often comes out on top.

As Brent Salazar, NFL Director of High Performance and Outperform Coach, puts it, "It's not just about hard work; it's about being smart."

While most athletes have no problem pushing through tough workouts, convincing them to prioritize recovery is a different story. 

Yet, this is what often separates elite athletes from the rest. Pros understand that recovery isn't a luxury—it's essential to progress.

If you've ever wondered, "Why am I training so hard but not improving?" chances are, poor recovery is the culprit.

How to avoid this mistake? Plan for recovery just like you plan your workouts. Include at least one or two recovery days each week, and don't skip de-load weeks every three to four weeks. This allows your body to recharge and sets you up for future success.

The real secret to winning? Balance. Push hard when it's time to train, but know when to back off. Your body—and your future performance are counting on it.

Final Thoughts 

Recovery isn't just about relaxing after a challenging workout—it's crucial to becoming a better athlete.

Avoid these common mistakes, and you'll not only feel better but also perform better. So next time you're tempted to reach for an NSAID or hop into an ice bath, think twice.

Sometimes, less intervention is more.

And if you’re looking for the fastest way to recover, check out our latest article on sleep below.

Insofar as there exists any magical secrets to recovery, sleep is it.