Authors: Associate Professor Ms. Suja Mary George, Assistant Professor Dr. Babu.P
Abstract: Research on recovery is dominated by samples drawn from elite and collegiate populations, although the majority of individuals who participate in organised sport do so at the community level. This review synthesises published systematic reviews and meta-analyses, chiefly from 2018 to 2026, concerning post-exercise recovery and long-term training adaptation, and evaluates which strategies are appropriate for grassroots athletes. This is a narrative, umbrella-style synthesis: the reported statistics were extracted and plotted, and no raw data were pooled. Cold-water immersion (CWI) reduced soreness (Hedges g = −0.40, 95% CI −0.64 to −0.16) and creatine kinase (g = −0.24, −0.37 to −0.10), yet it did not restore strength. Repeated CWI following resistance training was associated with smaller gains in strength and hypertrophy. Protein supplementation contributed approximately 0.30 kg of fat-free mass and 2.49 kg of one-repetition-maximum strength, with no additional fat-free-mass benefit above a total intake of roughly 1.6 g/kg/day. Training guided by heart-rate variability improved submaximal markers (g = 0.296) but not performance (g = 0.079, not significant). The acute:chronic workload ratio was associated with injury, although its lowest-incidence band (0.8–1.3) carried a 95% interval of 14–94%. Surveys indicated that approximately two thirds of sub-elite athletes slept poorly (65%, PSQI ≥ 5). A five-tier framework is proposed: protect sleep, secure adequate protein, progress load gradually with simple monitoring, use low-cost physical recovery, and ration CWI to tournaments and endurance blocks. Direct trials in grassroots populations remain scarce, and these conclusions are therefore provisional.
