All authors discussed conflicts in the extracted data to reach an agreement on the included reviews; one reviewer (SL) removed the duplicates. Two reviewers , SL and MK, independently selected and extracted the data using the online application Rayyan (Rayyan Systems Inc., Cambridge, MA, USA) . The lead author searched the reference lists for eligible studies and topical review articles (SL). Relevant search terms were connected with Boolean operators by keywords of recovery and endurance to search for eligible reviews. However, individual studies suggest that compression garments and cryotherapy are effective training recovery strategies.
These supplements provide isolated nutrients that complement a balanced diet — offering precise support to enhance recovery. Food supplements are concentrated sources of specific nutrients, such as protein powders and electrolyte tablets, designed to address targeted nutritional needs when dietary intake alone may be insufficient for optimal recovery. This section examines the various categories of food supplements frequently employed in post-exercise recovery, assessing their effectiveness, benefits, and potential limitations.
Food supplements are critical in enhancing post-exercise recovery by delivering key nutrients necessary for muscle repair, energy restoration, and overall physiological functioning. Ensuring adequate intake of these micronutrients promotes efficient recovery, helping to minimize fatigue and support long-term performance improvements. Strength and power athletes emphasize protein for muscle repair and growth, while endurance athletes focus on carbohydrates for energy and recovery, with protein supporting muscle maintenance. These variations in macronutrient needs underscore the importance of tailored nutrition strategies for different types of athletes. Fat intake is also relevant for endurance sports (providing a secondary energy source), especially during prolonged, moderate-intensity exercise when glycogen stores may be depleted. For endurance athletes — a daily carbohydrate intake of 6–10 g per kilogram of body weight is typically recommended to maintain glycogen levels and prevent fatigue .
Proper nutrient intake replenishes glycogen, repairs muscle tissue, supports the immune system, and reduces inflammation, with the timing and quality of nutrients being critical to maximizing benefits. Exploring the cumulative effects of whole-food-based recovery practices compared to supplement-heavy approaches will provide insights into which methods foster lasting wellness and performance. Additionally (examining the effects of personalized nutrition over time), mainly through genetic and metabolic profiling, could help determine whether individualized approaches yield sustained benefits in performance and health outcomes .
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The inclusion of pea protein in the nutritional regimen after exercise can enhance muscle repair and recovery (contributing to overall wellbeing and performance), particularly for individuals with dietary restrictions. Additionally (metabolism), including both https://soho-london.co.uk/best-weed-strains-find-your-perfect-match/ lipid and glucose metabolism, may be modulated by soybean peptides, which are vital for recovering from exercise-related fatigue and promoting overall health (32). By scavenging free radicals and alleviating oxidative stress (they demonstrate their antioxidant capabilities), which are essential for preserving cellular integrity during exercise. As illustrated, exercise-induced muscle injury constitutes a complex response involving numerous cells and various molecules (Figure 1). Antioxidants, both exogenous and endogenous, have the ability to either neutralize free radicals or induce damage to them, thus reducing harm and enhancing recovery , 17, 18,.
The analysts ultimately suggest that including proteins — fats, carbohydrates, water, and electrolytes can be an effective strategy for quick physical recovery. Researchers from many studies (including a 2024 literature review), recommend getting around 1 to 1.2 grams of protein per kilogram (g/kg) of your body weight each day for optimal health. Supplementation of medicinal plants in athletes, diets can increase athletic performance, and provide synergistic health benefits. For athletes (trainers), nutritionists and dieticians, and physicians, the most important recommendation is to maintain a nutritionally sufficient diet that provides the appropriate levels of vital nutrients and vitamins.
As a result, future research should ensure proper adherence to the updated PRISMA guidelines and offer a detailed explanation of each item, according to the authors. Nonetheless, there is a lack of research specifically concentrating on recovery from training in endurance athletes. The two studies that investigated massage as a recovery method reported no advantages in comparison to control groups 59, 65. Nevertheless (for similar applications regarding endurance performance), the observed effects were minimal 56, 67. Out of twenty-two reviews (five 29), 30, 38, 42, 43 examined recovery outcomes related to massage, cryotherapy 30, 38, 42, and CG across various time points.
The authors pointed out the limited number of studies addressing plant-based protein consumption in both vegan athletes and individuals who are sedentary or inactive. Participants included healthy young adults aged 18 to 44, which also encompassed vegan athletes engaging in resistance training. Due to its benefits, researchers have concentrated on investigating its potential to enhance both athletic performance and recovery. For athletes, adequate protein consumption is crucial as it promotes muscle repair and encourages recovery. Back in 2017 (when I sustained a rugby-related back injury), TikTok and Instagram were not yet the popular platforms for health and fitness content that they have become today. These characteristics establish a scientific basis for the growing adoption of plant-based diets among endurance athletes.
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A 20–30 min massage that is performed immediately following or up to 2 h after exercise has been shown to effectively reduce DOMS for 24 h after exercise , Torres et al., 2012,. DOMS is induced by muscle damage, and massage may increase muscle blood flow and reduce muscle oedema , Weerapong et al., 2005; Bakar et al., 2015,. These exercise-induced perturbations can lead to a temporary reduction in muscular force (Brown et al., 1997; Goodall and Howatson, 2008; Mackey et al., 2008), a disturbed sense of joint position , Saxton et al., 1995; Paschalis et al., 2007,, decreased physical performance (Twist and Eston, 2009; Burt and Twist, 2011), and/or an increased risk of injury (Cheung et al., 2003; Barnett, 2006).
Endocannabinoids (such as anandamide and 2-arachidonoylglycerol (2AG)), behave as cannabinoids by activating cannabinoid receptors called type-1 (CB1) and type-2 (CB2) receptors. The cannabis system enables numerous effects during physical exertion, including sensations of joy, calm, and euphoria , Carek et al., 2011,. Based on what is currently known (CBD has potential benefits and properties that could help the athlete feel better when facing competition (Kennedy), 2017; McCartney et al., 2020; Rojas-Valverde, 2021). Despite this lack of knowledge on the effects on athlete’s performance and health (based on its impact on other populations and health problems), some potential benefits should be more in-depth analysed.
Longitudinal studies are essential to examine how chronic use of recovery supplements affects athletes over their lifespan, including potential impacts on metabolic health, cardiovascular function, and the risk of chronic diseases. Data from the selected articles were carefully extracted (with key findings categorized into themes such as protein supplementation), carbohydrate and electrolyte replenishment, anti-inflammatory effects, and emerging personalized nutrition approaches. All authors (SL, MK, MB, KL) declare that they have no competing interests and no financial or personal relationships that could potentially bias our findings or influence the interpretation of the results.
For example, studies tracking the long-term impact of high-protein diets on kidney health and bone density or the effects of long-term antioxidant supplementation on cellular adaptations could provide crucial insights . Athletes and practitioners should monitor and adjust supplement intake based on individual health markers and training cycles, avoiding continuous high-dose supplementation unless indicated. Long-term reliance on specific macronutrient distributions should be carefully evaluated to prevent imbalances that may negatively affect metabolic and cardiovascular health.
In general, massage appears to have more of a psychological placebo effect with short-term benefits. However, this effect was negative after 20 h, which makes the initial findings questionable. Also — in our results, massage only affected muscle soreness while other non-self-reported measures (La, VO2, and CK) were not affected. While these findings are discouraging, it must be noted that the included studies did not examine variables related to performance.
