Recovery Tier List! Two are in S tier, one is in F tier.
Cold plunges. They can reduce soreness, but most studies show they actually blunt muscle growth. And hot water is probably better post-workout. D-tier.
Sauna. Heat can help with recovery, but the research isn’t super clear yet. Until there’s more data, I’m leaving it in high C tier.
IV Drips. Unless it’s for extreme dehydration, heat stroke, or trauma under medical care, I’d skip it. F-tier.
Foam Rolling. Some research shows that it can reduce muscle soreness. No real downsides, but the effects are pretty small in my experience. Low B-tier.
Stretching. It can help flexibility and range of motion but for recovery, it doesn’t seem to be any better than just resting. Low C tier.
Eating Enough Calories. You can recover in a deficit, but if your calories get too low, recovery drops off, for sure. High A-tier
Appropriate Training Volume. This is mostly what recovery boils down to. If you try to do too much in the gym for too long, you’ll dig yourself into a hole. Easy S-tier.
Sleep. Getting 7–9 hours boosts recovery, performance, and overall health across the board. S-tier.
Sauna deserves at least B. It’s supplemental to gym
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Cold plunges are criminally
Underrated, yeah if you’re trying to maximize muscle mass to enter a body building competition it might not be a good option, but for most people just trying to be as healthy as possible and boost recovery and energy, cold plunges are underrated. The loss in muscle mass are extremely minute in comparison to the recovery/autoimmune/circulation and energy benefits you gain from it, which in return will result in more muscle gain anyways.
Sauna works.
What about weed?