Conflicts in the extracted data were discussed by all authors to agree on the reviews included, while duplicates were removed by one reviewer (SL). The data was independently selected and extracted by two reviewers (SL and MK) using the Rayyan online application (Rayyan Systems Inc., Cambridge, MA, USA). Eligible studies and topical review articles were searched by the lead author in the reference lists (SL). Boolean operators connected relevant search terms of recovery and endurance to identify suitable reviews. Compression garments and cryotherapy have been recommended by individual studies as effective strategies for training recovery.
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 .
Replenishing glycogen, repairing muscle tissue, supporting the immune system, and reducing inflammation are all facilitated by proper nutrient intake, with the timing and quality of these nutrients being critical for maximizing benefits. An investigation into the cumulative effects of whole-food-based recovery practices compared to those emphasizing supplements will reveal which methods promote long-term wellness and performance. Additionally, the effects of personalized nutrition over time, particularly through genetic and metabolic profiling, may reveal whether individualized strategies provide lasting benefits to performance and health outcomes.
How we reviewed this article:
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.
Therefore, authors should pay attention in future studies to properly follow the updated PRISMA statement and explain each item separately. However, there is a scarcity of studies focusing https://pausemag.co.uk/2024/09/the-rise-of-thc-inspired-fashion-how-cannabis-culture-is-shaping-modern-style/ exclusively on training recovery in endurance athletes. The two studies using massage as a recovery strategy found no benefits compared to controls 59, 65. However, the effects were marginal for similar applications for endurance performance 56, 67. Five 29, 30, 38, 42, 43 out of twenty-two reviews, focusing on massage , cryotherapy 30, 38, 42, and CG , compared recovery outcomes at different time points.
The authors pointed out the limited research regarding plant-based proteins in both vegan athletes and individuals who are sedentary or inactive. Included in the study were healthy young adults aged 18 to 44, including those who are vegan athletes and engage in resistance training. Given its benefits, a focus has emerged among scientists to explore its potential to enhance athletic performance and facilitate recovery. Among athletes, protein intake is vital as it aids in muscle repair and accelerates recovery. In 2017, when I sustained a back injury while playing rugby, TikTok and Instagram did not yet serve as major platforms for health and fitness content as they do now. These characteristics establish a scientific basis for the growing adoption of plant-based diets by endurance athletes.
Explore additional offerings from Kew Science.
Elmore Wonsley, center, speaks next to attorney Ben Crump, left, and Rev. Al Sharpton during a memorial service for Nolan Xavier Wells on Monday. Relatives of Vanisa Anifa, a 6-month-old orphaned girl who died of Ebola, attend her burial, in Bunia, Congo, Friday, June 19, 2026. People wave a giant Ukrainian flag during a demonstration on Monday to protest against the ousting of reformist defense minister Mykhailo Fedorov. A Madison police officer shot and killed a man during a struggle in the street on Wednesday, sparking protests outside the Wisconsin State Capitol.
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).
Cannabinoids such as anandamide and 2-arachidonoylglycerol (2AG) activate type-1 (CB1) and type-2 (CB2) cannabinoid receptors, thereby acting as endocannabinoids. The cannabis system contributes to various effects during physical exertion, including feelings of joy, calmness, and euphoria (Carek et al., 2011). Current knowledge indicates that CBD possesses potential benefits and characteristics that may enhance an athlete’s experience during competition (Kennedy, 2017; McCartney et al., 2020; Rojas-Valverde, 2021). Although there is limited understanding of its effects on athletes’ performance and health, its impact on other groups and health issues suggests that certain potential benefits warrant more thorough investigation.
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.
Generally, massage seems to produce a psychological placebo effect with benefits that are short-lived. Nonetheless, after 20 hours, this effect turned negative, casting doubt on the initial findings. Our results indicated that massage influenced muscle soreness, but other non-self-reported measures (La, VO2, and CK) remained unaffected. While these findings may appear disheartening, it is essential to acknowledge that the included studies did not assess variables associated with performance.