Sophia Go’s recovery Bookmarks

Guide to optimizing post-exercise nutrition for recovery and adaptation. Covers protein-carb ratios, timing windows, and practical meal ideas that support muscle repair and glycogen restoration.

Scientific review examining pre-workout, intra-workout, and post-workout nutrition strategies. Discusses the anabolic window concept, glycogen replenishment, and protein synthesis optimization for strength and endurance athletes.

Advanced discussion of planning recovery within periodized training programs. Covers microcycle, mesocycle, and macrocycle recovery considerations including tapering strategies before competitions and scheduled deload timing.

Research compilation on heat stress adaptation and sauna benefits for athletes. Covers cardiovascular improvements, heat shock protein production, and practical protocols for incorporating sauna sessions into recovery routines.

Evidence-based guide to anti-inflammatory nutrition strategies supporting recovery. Discusses omega-3 fatty acids, antioxidant-rich foods, and dietary patterns that modulate inflammation without compromising training adaptations.

Introduction to HRV as a recovery and readiness metric for athletes. Explains measurement protocols, interpretation guidelines, and how to use HRV data to adjust training intensity and volume appropriately.

Guide to diaphragmatic breathing and breath work for nervous system regulation. Includes box breathing, coherent breathing, and other techniques that promote parasympathetic activation and enhance recovery between training sessions.

Strategic approach to planned recovery weeks within training programs. Covers volume reduction strategies, intensity modifications, and timing considerations to prevent overtraining while maintaining fitness adaptations.

Meta-analysis examining massage therapy effects on muscle soreness, flexibility, and recovery markers. Provides evidence for various massage modalities including sports massage, deep tissue, and trigger point therapy.

Review of compression garment research for post-exercise recovery. Discusses mechanisms including improved circulation, reduced muscle oscillation, and perceived recovery benefits with practical recommendations for athlete use.