Should you train like an elite athlete?

Gyms and wellness stores often showcase advanced equipment like compression boots, smart rings, creatine supplements, and ice baths, which elite athletes use. These devices can appear more reliable and universally beneficial, despite the evidence supporting their effectiveness. As an athletic trainer, I assess the scientific backing of health and performance practices for a college athletics program.

This research has revealed how teams decide if a novel method or training strategy delivers a genuine advantage. Elite sports provide a testing ground for such innovations, where teams pursue marginal improvements and have the personnel, data, and resources to assess new concepts ahead of others. However, these decisions happen under pressure, with limited information and a need for quick results.

Some ideas prove beneficial, while others fail to demonstrate significant effects or work only under specific conditions. Ice baths can decrease muscle soreness and promote brief recovery after a strenuous workout. Teams evaluate new ideas by assessing whether they improve performance, if the benefits are substantial, if they are safe and feasible, and if they address the athlete's needs.

A strategy that helps an athlete in one situation may not be suitable for regular use. Teams may discard it when the results are inconsistent, costs exceed benefits, or it does not enhance a significant outcome. Recovery strategies may offer some help, but typically only a slight improvement. Compression boots might reduce muscle soreness, while massage guns can make muscles feel less stiff and improve short-term flexibility.

The evidence for broader benefits in recovery or performance, such as from electrical stimulation, is less solid. Even when evidence is limited or the anticipated advantage is small, elite athletes might still opt for a recovery tool because feeling marginally better could be crucial for the next game, practice, or competition. On the other hand, recreational exercisers can often adjust their subsequent workout based on their current condition.

Recovery tools may not be suitable for everyone. Nutrition is another area where the same principle applies. If elite athletes use a supplement, does that mean everyone who exercises should use it? Research backs some popular supplements, like protein for resistance training, which aids muscle growth and repair. Creatine, a naturally produced compound in the body, aids muscle energy production during brief, intense activity and can boost strength when combined with resistance training.

However, many other supplements marketed to athletes and exercisers lack robust evidence. A sports dietitian can recommend a product only after evaluating an athlete's diet, health history, training schedule, and competition demands. Consumers may be misled by advertisements that do not mention these factors. Before purchasing a supplement solely because high-profile athletes use it, consider the intended purpose and whether the evidence applies to your goals.

Smart rings and fitness watches often combine metrics like sleep, resting heart rate, heart-rate variability, and recent activity into a readiness score to estimate an individual's preparedness for exercise. For recreational exercisers, a low score might appear after a poor night's sleep, a tough workout the day before, or several unusually stressful days.

Elite sports teams may interpret readiness scores to inquire about sleep, illness, stress, or recent training. However, a score cannot explain what caused a change or determine the appropriate next steps. Wearable measurements vary in accuracy, so a score derived from several metrics can seem more definitive than it is. A low readiness score before a scheduled workout does not necessarily mean you should skip the workout.

It is more helpful when considered alongside how you feel, your sleep, and your recent activities. The score should guide your decision-making, not dictate it. The appropriate choice depends on your objective. An innovation doesn't have to benefit everyone to be valuable. As evidence accumulates, its appropriate application may become more specific and well-defined. Ice baths serve as an example of this concept.