The authoritative writing on the subject can be found here, a 2005 article written by Coach Greg Glassman.
People can make whatever judgments about Coach they'd like, but the man is a genius. None of his critics have contributed a minute fraction of what he has to the global fitness community. I for one listen very carefully when he speaks on a subject.
Recovery from workouts happens primarily from 2 sources. 1.Sleep 2. Nutrition. Especially nutrition.
If your nutrition is disorganized and unbalanced it will likely reflect in your progress as an advanced athlete. If this is true of you, take time to read and research the zone diet, the whole 30, paleo for athletes etc.
What about active recovery?
Active recovery, meaning instead of doing nothing you would do some lighter impact, hiking, swimming, rowing, biking, paddle board, kayaking, climbing, sport, light jogging; all coupled with mobility.
The short and long of it is try what works for you. Works is the keyword because it is not to be confused with what you can tolerate. Active recovery works when it creates slightly elevated heart rates, thus promoting circulation and a light sweat. It should loosen you up and leave you feeling refreshed. You are loose the next day in the gym when you return to a training day. Tolerance is more short sighted. You do the recovery activity, but at a level and volume that constitutes a workout on a rest day. Likely performance will suffer on subsequent training sessions. Just stick to the plan and the gains will come.
In conclusion, experiment with it. A little rest is better than to much work. We are focused on sticking to the plan and making consistent gains through the long term.
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