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Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery Hardcover – February 5, 2019
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A New York Times Sports and Fitness Bestseller
An eye-opening exploration of how the human body can best recover and adapt to sports and fitness training.
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’s “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?
- Print length312 pages
- LanguageEnglish
- PublisherW. W. Norton & Company
- Publication dateFebruary 5, 2019
- Dimensions6.5 x 1.2 x 9.6 inches
- ISBN-10039325433X
- ISBN-13978-0393254334
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From the Publisher
Editorial Reviews
Review
― Michael Shermer, Wall Street Journal
"Absorbing…Aschwanden separates the facts from the hype in the realm of athletic recovery, dispensing welcome doses of common sense."
― David Takami, Seattle Times
"An intelligent and entertaining tour of fitness research for anyone who exercises, with clear advice on what actually works to aid recovery."
― Julia Belluz, Vox
"As buzzy as recovery is among athletes right now, the question of how to best adapt to and benefit from training is still fraught with confusion…Christie Aschwanden offers much-needed clarity on the subject in Good to Go."
― Becky Wade, Runner's World
"Aschwanden turbocharges Good to Go by relentlessly delving into the science behind the most touted treatment regimes…[Her] persuasive science and snappy writing helped me relinquish some recovery beliefs I’d been holding for years."
― Cyan James, Science
"This book is fascinating! Christie Aschwanden makes the mind-boggling world of sports recovery a hilarious adventure, and she mixes science with stories that everyone can relate to. Recreational athletes, professionals, and coaches alike will find Good to Go entertaining and informative in answering the ever-changing question: How do I feel better, faster?"
― Jessie Diggins, member of the U.S. Cross Country Ski Team and 2018 Olympic Gold Medalist
"Christie Aschwanden is simply one of the best science writers in the world. Good to Go is the definitive tour through a bewildering jungle of scientific (and pseudoscientific) claims that comprise a multibillion-dollar recovery industry."
― David Epstein, best-selling author of The Sports Gene
"Recovery is the great athletic obsession of our time. But how much do we really understand about it? Christie Aschwanden cuts through the hype to explore the topic with nuance, humor, and―most important―scientific rigor. The result is a much-needed reappraisal of how we should think about recovery, making Good to Go the most important book about training you’ll read this year."
― Alex Hutchinson, best-selling author of Endure
"Christie Aschwanden’s experience as both a journalist and a competitive athlete makes her uniquely well-qualified to write this book. The result is a skeptical and precise but also immensely enjoyable and relatable examination of the science of recovery. Even if you’re not someone who regularly trains, you should read this book as a tour de force of great science journalism, shining a critical light onto a field that has historically been dominated by pseudoscientific and exaggerated claims."
― Nate Silver, best-selling author of The Signal and the Noise
"This authoritative, delightful, and much-needed book slices through the hype around athletic recovery, and will surely cement Christie Aschwanden’s status as one of the world’s top science writers. I laughed a lot, and learned even more."
― Ed Yong, best-selling author of I Contain Multitudes
"Christie Aschwanden is the real deal, an engaging and inspiring champion of good science. What makes Good to Go so delightful and unique is how much fun it is to read her equally persuasive debunking of pseudoscience. A rollicking read."
― Seth Mnookin, best-selling author of The Panic Virus
About the Author
Product details
- Publisher : W. W. Norton & Company (February 5, 2019)
- Language : English
- Hardcover : 312 pages
- ISBN-10 : 039325433X
- ISBN-13 : 978-0393254334
- Item Weight : 1.2 pounds
- Dimensions : 6.5 x 1.2 x 9.6 inches
- Best Sellers Rank: #428,326 in Books (See Top 100 in Books)
- #373 in Stretching Exercise & Fitness
- #491 in Anatomy (Books)
- #713 in Sports Training (Books)
- Customer Reviews:
About the author

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Customer reviews
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To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. It also analyzed reviews to verify trustworthiness.
Learn more how customers reviews work on AmazonCustomers say
Customers find the book informative and well-researched. They describe it as a delightful, enjoyable read with good writing style. Readers appreciate the witty and humorous tone of the book. However, opinions differ on the storytelling quality - some find it interesting and fascinating, while others consider it boring or depressing.
AI-generated from the text of customer reviews
Customers find the book informative and entertaining. It provides valuable insights into sports science trials and recovery research. The author has a good understanding of the intricacies of training and recovery, providing an objective review of recovery methods. The book uses humor and a right blend of scientific rigor and personal experience to provide engaging content.
"...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..." Read more
"...I liked this book because it really goes into the science process to highlight what we know and don't know." Read more
"A thorough review of recovery methods, quite objective...." Read more
"...The author has a strong grasp of the intricacies of sports science trials, which are tricky to design and to draw firm conclusions from -- her..." Read more
Customers find the book an enjoyable read that combines openness and skepticism. They find it well-written and recommend it for anyone interested in sports or thinking carefully. The book is also a good resource for coaches and valuable for serious athletes.
"...and this is also a good resource for coaches, if nothing else, to recommend to your athletes." Read more
"...Funny, informative, and entertaining to read; I am recommending this to all my sporty friends." Read more
"...A good read." Read more
"...He is really enjoying reading this book...." Read more
Customers find the book readable and engaging. They appreciate the witty writing style and find it humorous. The book provides an overview of science, pseudoscience, and marketing in an accessible manner.
"...In a highly readable and witty manner, she first generally discusses the limitations on scientific studies..." Read more
"...Funny, informative, and entertaining to read; I am recommending this to all my sporty friends." Read more
"...interesting and sound, and also likes the writing style, finds it an easy read. Youth can try anything, heal fast...." Read more
"...Again, no complaints in terms of being engaging writing and mostly fascinating topics of specific recovery methods...." Read more
Customers like the book's sleep quality. They say it helps them sleep more.
"...The author's point is that sleep is of paramount importance (well documented scientifically), especially when compared to the various unproven,..." Read more
"...What actually works in this area? Mostly sleeping enough hours and being in sync with your own body. The rest is for you to determine. Worth reading!" Read more
"Sleep more ; no need to purchase book..." Read more
Customers have different views on the storytelling quality. Some find it interesting and enjoyable, enlightening, and refreshing. Others feel the stories are boring, depressing, and infuriating.
"...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..." Read more
"...There are plenty of anecdotes and interviews that make the book entertaining. Maybe not non-stop chuckles, but more than I expected...." Read more
"...most recovery methods...and her write ups on Celebs and etc...was extremely boring and basically no help to the average, non elite athlete." Read more
"This book is well written and has some really interesting stories and info surrounding sports recovery...." Read more
Top reviews from the United States
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- Reviewed in the United States on February 21, 2019Athletes 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.
- Reviewed in the United States on December 27, 2019I 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.
- Reviewed in the United States on November 12, 2024A thorough review of recovery methods, quite objective. The final answer is as satisfying as tour go to recovery method - it works, but you wish it worked just a bit better.
- Reviewed in the United States on June 6, 2019You'd think it would be simple enough to judge a recovery modality -- does it work or doesn't it? Aha! It's not so simple, as this book explains (and makes interesting). The author has a strong grasp of the intricacies of sports science trials, which are tricky to design and to draw firm conclusions from -- her opening chapter, which describes her self-designed study of whether beer can aid recovery, provides a great example. My favorite parts of the book delved into the supplement industry's excesses and also the psychology of believing that something works, and how that alone can be helpful. And as another person who isn't naturally inclined to meditate, I am newly fascinated by float tanks as "forced meditation" and plan to float at my earliest possible convenience. Funny, informative, and entertaining to read; I am recommending this to all my sporty friends.
- Reviewed in the United States on October 2, 2021This book is dense, which is not a bad thing. I just think it could have been two books, or maybe fewer interviews in some chapters. I also think if I'd taken less time to read it, I'd have better tracked why she repeated some folks' input in different chapters.
Aschwanden-a cyclist and runner who is a former competitive skier- was on a quest to explore the varied tools at athletes' disposal and which worked better, and/or how perceived "working" differed from science or blood work. She explored everything from Gatorade to NormaTec boots and talked to everyone from weekend warriors to former marathoner Ryan Hall. As a runner who swears by her epsom soaks and credits NormaTec sessions for better than expected marathon-recovery, I was curious to see what her research found. I also enjoyed how she explained the role in marketing in making us think we need things that science might not indicate. At the same time, she was clear to indicate that "studies" weren't always scientifically valid in their conclusions. Appreciated the mix of international coaches and scientists she spoke with.
A good read.
- Reviewed in the United States on March 27, 2019Bought this as a present for my husband. He has been working out, staying in shape, for decades but as time goes on, it can get tougher to heal when he "overdoes" on the working out or stretching. He is always interested in taking a scientific approach and also in keeping up with new health trends that seem sound. He is really enjoying reading this book. He finds her debunking of various sport recovery myths interesting and sound, and also likes the writing style, finds it an easy read.
Youth can try anything, heal fast. But as you get older, you want to put your effort into methods that will actually work, both for staying in shape and for recovering from injuries, nagging issues, overuse. This book provides enlightenment.
- Reviewed in the United States on March 13, 2019More or less reinforced what I suspected.
Top reviews from other countries
- thomas kReviewed in Canada on November 7, 2023
5.0 out of 5 stars helpful read
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
-
EnriqueReviewed in Mexico on June 16, 2021
5.0 out of 5 stars Excelente recurso sobre la importancia de la recuperación en el deporte
Excelente recurso para todos aquellos que practican deporte, ya sea de manera profesional, amateur o recreativa
- AshwiniReviewed in India on July 9, 2020
5.0 out of 5 stars Nice read
Fantastic book for anyone keen to improve their sport, highly recommend it for the wonderful inputs. Give it a go
- LockieReviewed in the United Kingdom on March 31, 2019
5.0 out of 5 stars Science journalism at its best
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.
- Roy GowansReviewed in Canada on November 18, 2023
5.0 out of 5 stars Entertaining Read
This book has enough in it to keep you interested and entertained throughout. Christie Aschwanden has a great folksy writing style.