September 30, 2025, 3:55 am | Read time: 3 minutes
At the FITBOOK Move Jam, Germany’s largest online training festival, top experts answered reader-submitted questions about fitness, training, and health. Fitness professor Dr. Stephan Geisler explains, among other things, what is important for good recovery after training: Additional protein—yes or no? Hot bath or ice bath?
The topic of recovery after training is highly significant. There is also great interest in the FITBOOK community, as seen in the questions submitted at the FITBOOK Move Jam. Moderator Anna Kraft presented them to our expert, Fitness Professor Dr. Stephan Geisler (IST University of Applied Sciences Düsseldorf and German Sport University Cologne).
Do You Need to Consume Additional Protein to Build Muscle Mass?
There are many measures you can take to improve recovery. The topic of protein intake also plays a role, explains fitness professor Dr. Stephan Geisler. First, everyone should calculate whether additional protein intake is even necessary. Strength athletes are generally recommended a daily protein intake of about 1.2 to 1.5 grams per kilogram of body weight, according to Geisler. And further: “If this amount is already being consumed through diet, I don’t need to take a powder.”
Natural Protein or in Powder Form?
In any case, the fitness expert sees no need to resort to protein powder or shakes. Artificially produced proteins have the advantage of being absorbed relatively quickly by the body. However, according to Geisler, several studies show that at the end of the day, it doesn’t matter whether you choose a “double cheese sandwich” or a protein shake: “Both work!” If you still opt for the latter, you can also time the protein shake ideally.
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Ice Bath or Hot Bath for Recovery?
Another question about recovery was submitted by FITBOOK reader Robin. He wanted to know whether he should treat his muscles to a hot bath or cool them in an ice bath after a hard workout. Although the former is clearly more pleasant, Dr. Stephan Geisler recommends the ice bath based on current scientific knowledge: “A short, cool refreshment after training boosts recovery.”
How Effective is Foam Rolling for Recovery?
The topic of fascia training has experienced a real hype in recent years. Many athletes use foam rollers, made of hard or soft foam, for self-massage to relax muscles and stimulate circulation after intense strength or endurance training. Foam rolling can also be useful for warming up before training, especially in sports where joint mobility is particularly important.
However, rolling out the muscles can also be quite uncomfortable or even painful, as another reader’s question reveals. Is massage with the roller still beneficial for recovery if it really hurts? Fitness Prof. Dr. Stephan Geisler admits that in this case, you shouldn’t just continue. He is not a fan of the blanket statement: “It has to hurt when rolling.” “If I roll over everything in the body, starting with the muscles, vessels, etc., it can potentially be harmful.” Therefore, if there is pain, either stop or at least consult with an expert (physiotherapist, etc.) and clarify. Bruises caused by rolling are also a negative sign and indicate that the massage has led to vascular damage.