Studies on recovering from hard training, soreness, muscle damage, and the tools and nutrients that speed it.
This study set out to compare how different types of exercise affect muscle metabolism and insulin sensitivity in the short term. Twelve healthy young men did three sessions: sprint intervals…
This study set out to clarify how testosterone levels change after a single bout of exercise, given conflicting findings in past research. It reviewed 15 randomized controlled trials with 251…
This study set out to see if percussive massage (like from a massage gun) helps with muscle swelling, strength, and soreness after a tough leg workout. They had 37 active…
This study tested whether a combination of nicotinamide (a form of vitamin B3) and pyridoxine (vitamin B6) could boost muscle stem cell activity and speed up muscle repair after intense…
This study looked at whether ashwagandha (an herbal supplement traditionally used to blunt stress) helps team-sport athletes handle the strain of pre-season training, when the stress hormone cortisol and fatigue…
This study looked at whether a short, high-dose creatine (a compound stored in muscle that helps regenerate quick energy for short, hard efforts) routine improves sleep, performance, thinking, and recovery…
This study set out to test whether ashwagandha, a traditional herb, could reduce stress and fatigue in overweight or mildly obese adults aged 40-75 who reported high stress and fatigue.…
This study looked at whether short-term sleep loss affects bone health markers in healthy men. Twelve men who normally slept 7-9 hours a night spent time in a sleep lab,…
This study asked whether a man's tendency to zone out after short sleep predicts whether his working memory and spatial skill keep improving with practice. Fifteen healthy young men slept…
This study looked at how going without sleep affects muscle recovery after hard exercise. Ten men did 240 hard lengthening contractions of the thigh muscles, then either stayed awake for…
This study looked at whether plunging into cold water after weight training costs a man muscle growth or strength. Sixteen men trained three times a week for seven weeks, half…
This study set out to find hormonal and biochemical markers that could flag overtraining syndrome (OTS) in male athletes. It compared 14 men with OTS to 25 healthy athletes and…
This study set out to see whether resting longer between sets changes how much strength and muscle a trained man builds. Twenty-one resistance-trained men did the same routine for 8…
This study set out to see whether shorter rest periods between sets of resistance exercise boost muscle growth signals more than longer rests. Sixteen young men did leg exercises at…
This paper reports two separate experiments on whether cold water after strength training blunts the adaptation to it. In the first, 21 physically active men trained for 12 weeks, twice…