Creatine monohydrate has the strongest evidence for recovery — it reduces muscle damage markers, accelerates glycogen resynthesis and supports repeat-bout performance. Tart cherry extract (Montmorency variety) has consistent RCT evidence for reducing DOMS and inflammatory markers post-exercise. Magnesium supports sleep quality which is the primary recovery mechanism. Everything else has weak or inconsistent evidence.

Does tart cherry actually reduce soreness?

Yes — with caveats. Multiple RCTs show Montmorency tart cherry concentrate reduces peak muscle soreness by ~20–30% and lowers CK (creatine kinase, a muscle damage marker) compared to placebo. The active compounds are anthocyanins and flavonoids with COX-inhibitory anti-inflammatory activity. Effective dose: 30 ml concentrate twice daily, or equivalent capsule dose, for 4–7 days around intense training blocks.

How does magnesium support recovery?

Magnesium is a cofactor in over 300 enzymatic reactions including ATP synthesis and protein synthesis. It also modulates GABA and NMDA receptors, improving sleep quality and slow-wave sleep duration (where GH peaks). Athletes under high training load have elevated urinary magnesium losses. Supplementing 200–400 mg of glycinate or citrate form supports both sleep quality and neuromuscular function.

Is cold water immersion good for recovery?

CWI reduces DOMS and perceived fatigue — confirmed across Dupuy et al.'s 2018 meta-analysis of 99 studies. However, regular post-resistance training CWI may blunt hypertrophy by suppressing inflammation-mediated mTOR signalling. Best practice: use CWI between competition days or after pure aerobic sessions; avoid immediately after hypertrophy/strength sessions during training blocks.