SPORTS TRAINING AND PERFORMANCE: POST-TRAINING RECOVERY STRATEGIES - EVIDENCE AND PRACTICAL APPLICATIONS

Abstract

Post-training recovery is essential for maintaining sports performance and promoting efficient physiological adaptations. This study presents a qualitative and descriptive literature review on the main recovery strategies used by athletes and physically active individuals. The research discusses mechanisms of muscle fatigue, central and peripheral factors involved in the temporary reduction of strength and power, as well as neurological, metabolic, and psychological responses. Physical strategies such as cryotherapy, cold-water immersion, massage, and myofascial release were analyzed, along with nutritional strategies including carbohydrate, protein, amino acid, and antioxidant replenishment. Behavioral and sleep practices, as well as technological approaches such as electrical stimulation and pneumatic compression, were also examined. The findings indicate that the integrated combination of different methods enhances functional restoration, reduces fatigue, and accelerates adaptations. However, the effectiveness of these strategies depends on biological individuality, exercise type, intensity, and the athlete’s goals, emphasizing the importance of personalized protocols. Finally, this review highlights existing knowledge gaps and the need for critical, evidence-based approaches, providing insights for professionals and researchers in developing more effective recovery practices. The study reinforces that recovery is a multifactorial process, where physical, nutritional, behavioral, and technological components must be strategically combined to optimize sports performance and practitioners’ health.