Good to Go: How To Eat, Sleep & Rest Like a Champion, Christie Aschwanden

this is a good book that doesn't sell snake oil. TL;DR sleep is the #1 healer, and everything else is at least half placebo — but in sports, placebos work, so recover however makes you feel best

Excelente recurso para todos aquellos que practican deporte, ya sea de manera profesional, amateur o recreativa

Athletes know in order to gain fitness, and improve performance, adequate recovery must take place between training sessions. And as the author points out, athletes are always looking for a new way to hasten recovery. The author seems to have the perfect mix of experience to write on this topic -- she has a degree in biology, has worked as a science journalist for many years, and is a long-time serious athlete.In a highly readable and witty manner, she first generally discusses the limitations on scientific studies (using as an example her own participation in a study if beer is a good recovery fluid) . This discussion is a very well done example of issues in studies she later discusses. She describe a bewildering variety of recovery modalities, devices and regimens (icing, salt baths, NSAIDS, stretching, recovery drinks, foam rolling, massage, meditation, sleep, protein supplements, etc, etc. etc.). She describes each of them, sometimes tries them herself for the first time ( e. g. sensory deprivation" floating salt bath), talks to coaches and athletes, discusses scientific studies which have evaluated the issue, and talks to leading experts in the field to get their opinion on the status of scientific knowledge. The text of the book is refreshingly almost free of scientific jargon, but her work is well-supported with almost 200 end notes of studies and her sources.I have to disagree with the one-star reviewer who seems to think that the book's only lesson is to be sure to get adequate sleep. The author's point is that sleep is of paramount importance (well documented scientifically), especially when compared to the various unproven, aggressively marketed fads. Yes, she does debunk, or at least "throw shade" on some recovery devices or rituals, but to me that is the most valuable service the book provides. Who doesn't want to stop wasting time and money on something that is unlikely to work?I think the author precisely reports the great uncertainty on many of these recovery issues. A lot is not known, and perhaps will never be known. Her honest reporting of the many uncertainties is a feature, not a bug. It provides a great education on what you should look at when considering recovery issues, and a very enlightening discussion of how marketing influences people's choices.Finally, she also discusses the psychological aspect of these issues, noting that some things seem to work for some people and not others. She discusses how and perhaps why people will not change their habits even in face of clear evidence that it does not work.In sum, this is a very valuable resource for any serious athlete. I have coached an adult marathon training program for many years now (and have run more than 50 marathons and ultras) and this is also a good resource for coaches, if nothing else, to recommend to your athletes.

I loved this book: brilliantly written and science journalism at its best. I had thought I was up-to-date on sports science, but this book changed my approach to training and recovery. The author – a scientist and former elite athlete – investigates the evidence behind many of the common methods of sports recovery. Who knew this subject could be a page-turner? The author writes with honesty, humour and an engaging style. It starts with her own lab experiment to find out if beer can make you run faster and the sense of fun continues through the book.The book covers a wide range of recovery methods. Commons methods like compression clothing are covered as you'd expect, with a clear summary of how marketing claims stack up against the scientific evidence. So are more expensive methods like cryotherapy and it's interesting to know what's available to Olympic athletes. I thought I'd kept pace with sports science, but this book showed how much I'd missed and which things do more harm than good. In addition, this book gives the clearest explanation I’ve seen about how your state of mind can effect real biological changes.I've only one criticism: the book challenges the benefit of icing, because icing reduces inflammation and an inflammatory response is needed for recovery. Yet inflammation is long-recognised in sports medicine and widely studied. Sports physicians know this and know when to advise the use of ice. However, this is a minor criticism of an overall well-researched book.If you want to find out which recovery methods are snake oil, this is the book to read. You’ll finish the book with fewer recovery methods to use, but knowing these actually work. Perhaps more importantly, you’ll feel more relaxed about the whole subject of recovery – and raise a glass to thank the author. Cheers!An enjoyable read for weekend warriors and serious athletes alike. Highly recommended.

I am by nature a skeptic and I am constantly rolling my eyes at all the crazy stuff athletes think work. I liked this book because it really goes into the science process to highlight what we know and don't know.