RANKED & RATED
Training gains take effect as we recover – a process that countless products claim to enhance. But which ones really work? Chris Sidwells analyses the evidence
You don’t gain fitness instantly as you train but afterwards while you’re recovering. It doesn’t matter how hard you train, if you’re not recovering from your efforts you won’t be improving as much or as quickly as you could be. The basics of recovery are good-quality nutrition and plenty of sleep – if you’re eating well and sleeping well, you’re 90% of the way there. Even so, the sports sector is jam-packed with products purporting to boost recovery. They range from protein powers costing £1 a packet to massage machines costing thousands.
These products can be broadly divided into four categories: compression; cold therapy; neuromuscular aids; and nutrition. We’ve looked into the scientific basis on which each type of product is based, and our aim here is to assess whether they really provide recoveryboosting effects.
Compression wear
The theory: Compression garments gently compress muscle tissue, which is said to improve blood flow and aid recovery by helping to clear out metabolic waste products left over from exercise.
The evidence: Although some studies indicate improved performance after wearing compression kit (measured by increased time to exhaustion in a ramp test) and improved blood lactate clearance, there is very little peerreviewed scientific evidence proving beyond doubt that compression garments aid recovery.
Most of the studies conducted so far have found either no effect or a slight recovery boost from compression clothing. The one exception was a study that found a significant link between compression wear and reduced muscle soreness after plyometric box jumping (note, that’s an activity with little in common with cycling).
A far more sophisticated (and expensive) type of compression comes in the form of ‘compression legs’: a massage machine that the user slots their legs inside while compressed air exerts pressure to and fro along the muscles. Physio Dr Graham Theobald tested the Therabody RecoveryAir Pro for Cycling Weekly and concluded: “All our athletes and clinicians reported feeling more rested afterwards… However, without strict protocols, blind testing with placebo treatment, our impressions were always going to be anecdotal. That said, and purely from a personal perspective, I did see an interesting significant change in my ability to perform in repeated workouts after using this product.” Cost: £20-100 per garment; £1,000-plus for compression-massage device. Verdict: Compression clothing has potential value for cyclists. Recovery rating: 5/10
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