Nutritional Compounds to Improve Post-Exercise Recovery

Nutrients. 2022 Nov 29;14(23):5069. doi: 10.3390/nu14235069.


The metabolic and mechanical stresses associated with muscle-fatiguing exercise result in perturbations to bodily tissues that lead to exercise-induced muscle damage (EIMD), a state of fatigue involving oxidative stress and inflammation that is accompanied by muscle weakness, pain and a reduced ability to perform subsequent training sessions or competitions. This review collates evidence from previous research on a wide range of nutritional compounds that have the potential to speed up post-exercise recovery. We show that of the numerous compounds investigated thus far, only two-tart cherry and omega-3 fatty acids-are supported by substantial research evidence. Further studies are required to clarify the potential effects of other compounds presented here, many of which have been used since ancient times to treat conditions associated with inflammation and disease.

Keywords: EIMD; exercise recovery; exercise-induced muscle damage; nutritional strategy.

Publication types

  • Review

MeSH terms

  • Exercise / physiology
  • Fatigue / metabolism
  • Humans
  • Inflammation / metabolism
  • Muscle, Skeletal* / metabolism
  • Oxidative Stress
  • Prunus avium*

Grants and funding