Conflicts in the extracted data were discussed by all authors to reach a consensus on the included reviews; duplicates were removed by one reviewer (SL). The data were independently selected and extracted by two reviewers , SL and MK, utilizing the online application Rayyan (Rayyan Systems Inc., Cambridge, MA, USA). Eligible studies and topical review articles were searched for by the lead author through the reference lists (SL). Keywords related to recovery and endurance were linked using Boolean operators to identify relevant reviews. Individual studies, however, indicate that effective training recovery strategies include compression garments and cryotherapy.
These supplements provide isolated nutrients that https://soho-london.co.uk/best-weed-strains-find-your-perfect-match/ 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.
Enhancing post-exercise recovery relies significantly on food supplements — which provide essential nutrients for muscle repair, energy restoration, and overall physiological functioning. Adequate intake of these micronutrients fosters efficient recovery, aiding in the reduction of fatigue and supporting improvements in long-term performance. While endurance athletes prioritize carbohydrates for energy and recovery, strength and power athletes underscore the importance of protein for muscle repair and growth, with protein also aiding muscle maintenance. These differences in macronutrient requirements highlight the necessity for customized nutrition strategies tailored to various athlete types. In endurance sports (fat intake serves as a significant secondary energy source), particularly during extended, moderate-intensity exercise when glycogen reserves may be low. Endurance athletes are generally advised to consume daily carbohydrates ranging from 6 to 10 grams per kilogram of body weight to sustain glycogen levels and avert fatigue.
Replenishing glycogen, repairing muscle tissue, supporting the immune system, and reducing inflammation is achieved through proper nutrient intake, with the timing and quality of these nutrients being vital for maximizing benefits. Investigating the combined effects of recovery practices centered around whole foods versus those relying heavily on supplements will shed light on which methods promote enduring wellness and performance. Moreover, analyzing the impact of personalized nutrition over time, particularly via genetic and metabolic profiling, may reveal whether individualized approaches offer lasting advantages in performance and health outcomes.
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They help the recovery in muscle repair and recovery; therefore (by including pea protein into nutrition regiment following exercise can support recovery and overall wellbeing and performance in exercise), especially in people facing diet restrictions. Furthermore — soybean peptides may also modulate metabolism including lipid metabolism and glucose metabolism (32) that are important for exercise fatigues recovery and general health. They reflect their antioxidant potential by scavenging free radicals and reducing oxidative stress, which plays a crucial role in maintaining cellular integrity in exercise. As shown, muscle injury evoked by exercise is a complex response including multiple cells and multiple molecules , Figure 1,. Exogenous and endogenous antioxidants have the potential — either scavenging free radicals or damaging free radicals, respectively, to minimize damage and accelerate 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.
Consequently, future studies should ensure compliance with the updated PRISMA statement and provide detailed explanations for each item, as advised by the authors. Nonetheless, there exists a lack of research that focuses solely on training recovery among endurance athletes. The two studies that investigated massage as a recovery method found no advantages compared to the control groups 59, 65. Nevertheless (the effects observed were minimal for similar applications regarding endurance performance 56), 67. Among the twenty-two reviews that examined massage — cryotherapy 30, 38, 42, and CG, five 29, 30, 38, 42, 43 compared recovery results at various time intervals.
The authors highlighted limited research on plant-based proteins in vegan athletes and sedentary or inactive individuals. Healthy young adults between 18 and 44 (including vegan athletes), who engaged in resistance training, were included. Considering its benefits, scientists have focused on exploring its potential in improving athletic performance and recovery. Protein intake is essential among athletes because it facilitates muscle repair and stimulates recovery. When I suffered a back injury in 2017 while playing rugby, TikTok and Instagram weren’t exactly the hotspots for health and fitness content that they are today. … These attributes provide a scientific foundation for the increased use of plant-based diets by 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.
