There is considerable individual difference when it comes to recovery. What works well for one athlete may do little or nothing for another. The only way to find what best boosts your capacity to spring back after hard training is to experiment with different methods. Once you discover these and learn how best to use them your response to training will be greatly enhanced and this will be reflected in better race performances. References Bonen, A., et al.
Mild exercise impedes glycogen repletion in muscle.
Bowtell, J.L., et al. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. Burke, L.M., et al. 1995. Effect of coingestion of fat and protein with carbohydrate feedings on muscle glycogen storage. Fallowfield, J.L., et al. 1993.