Boosting recovery

looking for suggestions to boost recovery time , finding i am stiff for longer, i am watching overtraining carefully and week by week still getting stronger etc, but i would like to find a small edge to maybe help a muscle recover quicker .

sauna ?
massage ? any specific gels etc ? like repragel

on the nutrtion front, i believe my diet is sound

any sugestions ?

Personally... After gym... have a HOT shower, and JUSt before you get out, put the water on cold! It helps alot for me with stiffness. Or if you bath... Put brown Vinegar in the bath water.

Stretching is also vital!

L-Glutamine

Definitely Glutamine/Taurine and Beta-alinine.

Thanks guys,I started extra glutamine on Monday with my pws 1 heaped teaspoon,I must admit I neve stretch!I am really suffering this week,hams are still blown from Sunday and I have quads now to train lol

10g glutamine 3x a day is always good, also adding creatine to your pre or post work out carbs in order to help hydrate the muscles more,loads of water during training 2-3l is good amount...

Thanks dj,will up it to 3 x a day ,just with plain water between meals?I have also started creatine again as of Monday in my pws,took a break for awhile after finishing my creapumP !

massage the muscles in the direction towards the heart.
use arnica if you have

Also try do some soft tissue work with a lacrose ball, foam rollers and bands. Use ice packs every now and then too if a certain bodypart is taking a while to recover as well. And if you can, try do some active recovery like sled drags, prowler pushes or even hill sprints.