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Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery

af Christie Aschwanden

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"In recent years recovery has become a sports and fitness buzzword. Anyone who works out or competes at any level is bombarded with the latest recovery products and services: from drinks and shakes to compression sleeves, foam rollers, electrical muscle stimulators, and sleep trackers. In Good to Go, acclaimed FiveThirtyEight science writer Christie Aschwanden takes readers on an entertaining and enlightening tour through this strange world. She investigates whether drinking Gatorade or beer after training helps or hinders performance; she examines the latest trends among athletes, from NFL star Tom Brady's infrared pajamas to gymnast Simone Biles' pneumatic compression boots to swimmer Michael Phelps' 'cupping' ritual; and she tests some of the most controversial methods herself, including cryochambers, float tanks, and infrared saunas. At a time when the latest recovery products and services promise so much, Good to Go seeks answers to the fundamental question: Do any of them actually help the body recover and achieve peak performance?"--Inside dust jacket.… (mere)

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TL;DR: sleep beats all comers which are basically tailored placebos.

I held off on reading Aschwanden's book for a long time in fear of it being about "woo" that seems rife in exercise science adjacent communities. Instead of influencer talking points, Aschwanden instead presents a level-headed look at what's become a highly commercialized industry designed to exploit FOMO. (

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Kavinay | Jul 13, 2023 |

Overall, this book says what you'd expect (most recovery methods have little-to-no science behind them, but that doesn't mean you shouldn't use them). The beer study was a great example of the limits of science. I would love to try a salt water float tank someday. (

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iBeth | Oct 21, 2019 |

I always appreciate books that can lead to immediate, useful action. Aschwanden's sensible assessment of the world of sports recovery is one such book, arguably the most valuable fitness book I've read because those actions are primarily about things we can stop doing. Once the evidence is fully explored, sports recovery is primarily about rest, especially sleep. Compression, cryo, supplements, and all the other treatments don't really seem to matter. If they do matter, it's likely for a combination of placebo effect and for the benefit that the time spent on treatments often mandates periods of inactivity. The author has both the sport and research cred to make her conclusions convincing. I just recovered some time and a new outlook on my weekly PT plan. (

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jpsnow | Feb 13, 2019 |

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Colorado Book Award (Finalist – General Nonfiction – 2020)

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NPR: Books We Love (2019)

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"In recent years recovery has become a sports and fitness buzzword. Anyone who works out or competes at any level is bombarded with the latest recovery products and services: from drinks and shakes to compression sleeves, foam rollers, electrical muscle stimulators, and sleep trackers. In Good to Go, acclaimed FiveThirtyEight science writer Christie Aschwanden takes readers on an entertaining and enlightening tour through this strange world. She investigates whether drinking Gatorade or beer after training helps or hinders performance; she examines the latest trends among athletes, from NFL star Tom Brady's infrared pajamas to gymnast Simone Biles' pneumatic compression boots to swimmer Michael Phelps' 'cupping' ritual; and she tests some of the most controversial methods herself, including cryochambers, float tanks, and infrared saunas. At a time when the latest recovery products and services promise so much, Good to Go seeks answers to the fundamental question: Do any of them actually help the body recover and achieve peak performance?"--Inside dust jacket.

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