Across 99 studies comparing every recovery method, massage came first for soreness and fatigue. Then the largest review, 1,012 people, looked for a performance benefit and found none.
Seventeen studies and 319 people is the entire compression-boot literature, and the reviewers call the effects trivial to small. Passive tights scored better. Across 99 studies, massage won.
Fifty-two studies say cold water cuts soreness and restores power at 24 hours. A hot pack matched it. And twelve weeks of ice baths after lifting cost one group every gain the other made.
Twenty-five trials found a large effect on gum inflammation — and the reviewers graded their own evidence very low. Seventeen of those trials were in people with healthy mouths.
The sleepy girl mocktail runs on a study that finished with eight completers. Two pilots and 23 people is the entire sleep file — while the recovery evidence runs to two meta-analyses.
Six trials, 899 children: honey probably beats placebo and nothing at all, on moderate-certainty evidence. The advantage runs out at three days, and it must never go to a baby under one.
No published analysis of a creatine gummy exists. But creatine is documented to degrade in water and heat — and in moist heat-processed dog food, only 36% of it survived manufacturing.
Forty studies and 1,461 people say beta-alanine works — by a median 2.85%, only on how long you last, and only in efforts of one to four minutes. Body composition: nothing.
Glycinate is sold on absorption. Its one head-to-head trial found 23.5% versus 22.8% for cheap magnesium oxide, in twelve post-surgical patients. The healthy comparison favoured citrate.
A scoping review found 19 studies and called human cosmetic use a research gap. A second study read the posts: mostly uncited, mostly by sellers without health credentials.