Even if supplements are not as effective as macro- and micronutrients, they serve a crucial role in supporting recovery and increasing performance, particularly if they contain natural ingredients like 2before, that are known to have these effects. The foundation of the repair process is calorie consumption, this is how you have energy.

It is critical to match your calorie intake with your training requirements to ensure you are getting enough calories.

Energy availability reflects the difference between dietary energy intake and exercise energy expenditure. This is essential for your health and recovery.

Low energy availability denotes a condition in which the body does not have enough energy to support all physiological functions required for optimal health. This happens when you do not consume enough calories for the amount of exercise you are doing, resulting in an energy deficit because of an imbalance in energy intake and expenditure.

Due to not having enough calories to replenish your muscles, your body cannot recover properly. Overall, this has a negative impact on performance, recovery, and health, which is why it is critical for athletes to consume sufficient calories.

Carbohydrates, protein, and fat are examples of macronutrients. Carbohydrates are the most important nutrient for glycogen synthesis; they play the most important role in replenishing glycogen stores that have been depleted during exercise.

To recover properly after vigorous exercise, consume 1g of carbohydrate per kilogram of body weight per hour for the first four hours. You should also consume 1. It is best to consume consistent amounts of protein in your meals throughout the day.

Fat is also important in the recovery process because it is a great source of energy and helps with inflammation. Athletes should focus on getting their fat from unsaturated fats like oily fish, nuts, seeds, and olive oil because high amounts of saturated fats are not beneficial to the body when recovering.

Consuming per cent of your calories in unsaturated fats is ideal for optimising recovery. Micronutrients refer to vitamins and minerals, the majority of which you get from consuming an adequate quantity of vegetables and fruits. The main micronutrients are Iron, Vitamin A, Vitamin D, Iodine, Folate, and Zinc.

These are essential for energy production, bone growth, renewal of cells, and to support your immune system. A deficiency in these is likely to be detrimental to your sport and will slow down your recovery process.

Hydration is critical for optimal recovery because, without adequate fluid, you will not be able to flush toxins out of your body. It also helps thin your blood and transport nutrients and oxygen throughout your body, resulting in a faster recovery process.

As an athlete, your goal is to hydrate back to your pre-exercise weight to compensate for all of the sweat lost while exercising and to get your muscles and body back to a hydrated state. Nutrient timing is also another aspect that assists in the recovery of your muscles after exercise.

Athletes can benefit from timing their carbohydrate consumption by ingesting carbohydrates before and after exercise. This will prevent muscle discomfort and injury, as well as enhance tissue repair, due to the quick and consistent consumption of carbohydrates before and after exercise.

By assuring pre- and post-exercise meals, your activity will be fueled, and your glycogen stores and protein balance will be maintained. Lastly, the use of supplements during the recovery process can be beneficial. However, the type of supplement that you choose to take is essential, since some may not assist in recovery at all and may be primarily oriented towards enhancing performance.

We feel that enhancing both recovery and performance is of the utmost importance, as we recognise that recovery is just as crucial to sporting success as performance. Our plant-powered products are made from New Zealand blackcurrants, which have a high anthocyanin content.

Anthocyanins are water-soluble pigments that give fruits and vegetables the colours red, blue, and purple. This is what gives 2before the dark purple pigmented colour, as our products are packed with New Zealand blackcurrants.

Our blackcurrants help manage oxidative stress and promote faster recovery because they contain the ideal ratio of prooxidants and antioxidants. Because of the management of this exercise-induced oxidative stress and inflammation, exercise recovery is improved overall.

In addition, research indicates that blackcurrants can decrease muscular soreness and damage after exercise by reducing creatine kinase, allowing your muscles to heal to their maximum potential. If you want to optimise your recovery so that your muscles are not damaged and you experience less soreness, consider 2before as your supplement due to the high anthocyanin content in our products, which benefits your recovery process.

Effect of green tea extract supplementation on exercise-induced delayed onset muscle soreness and muscular damage. Physiol Behav. Banana nutrition facts: get your potassium today! Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A.

Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D.

Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial.

Antioxidants Basel. Department of Agriculture FoodData Central. Cereals, oats, instant, fortified, plain, prepared with water boiling water added or microwaved.

Zong G, Gao A, Hu FB, Sun Q. Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies. Mohd Daud SM, Mohd Sukri N, et al. Pure juice supplementation: its effect on muscle recovery and sports performance.

American Council on Exercise. The worst foods to eat after a workout. Exploring the science of recovery. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

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Medically reviewed by Roxana Ehsani, RD. Roxana Ehsani, MS, RD, CSSD, LDN, is a registered dietitian and media spokesperson. learn more. Was this page helpful? Thanks for your feedback! In addition to DOMS, exercise increases oxidative stress, cellular damage, and inflammation. Fortunately, antioxidant-rich foods and beverages may reduce these side effects and facilitate recovery 2.

Tart cherry juice is high in plant compounds called anthocyanins. They have powerful anti-inflammatory and antioxidant properties, and as such, they may reduce perceived soreness and exercise-induced muscle damage EIMD 3.

One review of 25 studies, 15 of which focused on tart cherry juice, found that drinking tart cherry juice accelerated muscle recovery, reduced DOMS, and lowered markers of inflammation after exercise 2. Results from many other studies similarly suggest that drinking tart cherry juice or taking tart cherry supplements or extracts aids muscle recovery and improves DOMS 4 , 5 , 6.

Still, note that tart cherry juice is likely most effective when you start supplementing several days before you exercise and continue for days after, using it for a total of 8—10 days 2.

Watermelon is sweet, hydrating, and loaded with nutrients. Watermelon is rich in the amino acid L-citrulline. Besides being a building block for proteins, this amino acid may have antioxidant effects and increase the production of nitric oxide NO. NO enhances blood circulation to muscles and improves cellular energy 7 , 8 , 9.

This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise 7 , For example, a small study including 7 athletes found that drinking Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants.

As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery.

Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage Some experts suggest that consuming around 1. For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0.

You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties.

As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.

This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.

Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.

It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0.

Whey protein may also improve muscle function after resistance training However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.

Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery.

Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.

About this Research Topic Manuscript Submission Deadline 11 March Also, certain micronutrients may aid in skeletal muscle growth and repair but the evidence for this is less prevalent in the scientific literature.

Skeletal muscle's ability to recover from exercise may also be influenced by nutrient timing, type, and quantity. Therefore, research in this area is crucial to improve our understanding of the role of nutrition in recovery of skeletal muscle after exercise and to identify optimal nutritional strategies to enhance exercise performance, recovery and adaptation.

The goal of this Research Topic is to provide a platform for researchers to share their latest findings on the impact of nutrition on recovery of skeletal muscle after exercise. This Research Topic aims to cover a wide range of topics related to the interaction between nutrition and exercise, including recovery from exercise-induced muscle damage, the impact of different nutrients on muscle recovery, nutrient timing, dietary interventions to enhance recovery, and the role of nutrition in optimizing exercise performance and adaptation.

We welcome original research, reviews, and meta-analyses that address the role of nutrition in muscle metabolic recovery after exercise. Sort by: Views Type Date Views Views Type Date.

It is even more important if there isn't enough protein in the diet. Whey protein is the most popular choice. This may be because whey protein also includes essential amino acids. A typical whey protein powder offers 25 grams per serving, though some provide more.

Other options include soy, egg protein, rice, hemp, and pea protein. Branched-chain amino acid BCAA supplement. Though the body can make some amino acids on its own, there are a few it cannot make. An amino acid falling in the second category is an essential amino acid.

A BCAA supplement provides these essential amino acids. This aids in recovery. This type of supplement also promotes muscle growth while reducing muscle fatigue. It can even help ease sore muscles. Fatty acid supplement. Another good supplement for muscle recovery is fatty acids.

They supply energy, but also reduce inflammation. A medium-chain triglyceride MCT fatty acid helps by reducing lactic acid buildup. An omega 3 fatty acid reduces muscle fatigue and muscle soreness.

It also offers injury protection. To maintain their safety and quality standards, fatty acid supplements should be store in a dark, cool place. Creatine supplement.

Creatine turns into creatine phosphate, which the body uses for energy. Though research is somewhat mixed, some studies have found that taking a creatine supplement may aid in muscle recovery. One noted that taking creatine resulted in greater muscle strength during the recovery process.

Another showed that it may even boost performance. Citrulline malate supplement. When taken as a supplement, citrulline—a non-essential amino acid that is also found in watermelon—converts into nitric oxide.

Nitric oxide helps open blood vessels, thereby improving blood flow. This makes it easier to get blood and other nutrients to the muscle, speeding their recovery. Research reveals that citrulline also improves the bioavailability of L-arginine. L-arginine is another amino acid that aids in protein synthesis.

Magnesium supplement. Magnesium assists with muscle recovery by helping them relax. In fact, if you don't have enough magnesium, you have a greater chance of having muscle cramps. Research indicates that roughly 50 percent of the U.

population doesn't get enough magnesium in their diet. This number grows to 75 percent for women. Taking a magnesium supplement helps support healthy muscle contraction.

Tart cherry juice extract. Some exercise enthusiasts swear by tart cherry juice for full muscle recovery. This extract works by reducing inflammation in the muscle.

While some inflammation is good, too much leads to increased muscle soreness. This type of recovery can be done in between sets, immediately after your workout for example, the cooldown , or on your rest days. Recovery is critical if you want to succeed in sports or simply maintain and improve your performance.

The rate and quality of recovery are absolutely essential in high-performance athletes because optimal recovery can provide numerous benefits to individuals while training or competing. Active recovery boosts blood flow, which aids in the removal of waste products from soft tissue that have been broken down by intense exercise.

This increased blood flow then transports nutrients that help in the repair of muscles, tendons, and ligaments. It is essential to replenish glycogen stores in the muscles and liver after exercise by removing lactate from your muscles to restore homoeostasis in your body.

Many other factors influence athletic performance and how well you perform in training or competition. As a result, adequate recovery should take these factors into account. Because the degree of fatigue varies between sports, you may need to do a higher-intensity recovery if you compete in numerous high-intensity sports.

Nutrition is also a crucial factor to consider when recovering properly, as carbohydrates, protein, fluid, and electrolyte balance all play important roles in recovery. Adequate recovery should take into account psychological stress, such as stress and anxiety due to competition.

An individual's lifestyle should also be considered because sleep quality and quantity, housing situation, relationships with team members and coaches, and employment all play a role in recovery. Athletes typically experience disease, injury, infection, muscle discomfort, and damage as a result of the relentless strain they place on their bodies during competition.

These affect recovery and should be taken into account when recovering well. Finally, the environment, including temperature, altitude, and humidity, is an important consideration when recovering properly, as different recovery techniques may be used depending on these factors.

When it comes to improving your athletic performance and recovery, nutrition is essential. Because of the significant link between nutrition and recovery, ensuring you are getting proper nutrition while training is critical for optimising recovery.

To support your recovery, your nutrition should be planned and should comprise six components. The order of these is from most important to least important, however, all of them in combination with each other is the most beneficial.

Even if supplements are not as effective as macro- and micronutrients, they serve a crucial role in supporting recovery and increasing performance, particularly if they contain natural ingredients like 2before, that are known to have these effects.

The foundation of the repair process is calorie consumption, this is how you have energy. It is critical to match your calorie intake with your training requirements to ensure you are getting enough calories. Energy availability reflects the difference between dietary energy intake and exercise energy expenditure.

This is essential for your health and recovery. Low energy availability denotes a condition in which the body does not have enough energy to support all physiological functions required for optimal health.

This happens when you do not consume enough calories for the amount of exercise you are doing, resulting in an energy deficit because of an imbalance in energy intake and expenditure. Due to not having enough calories to replenish your muscles, your body cannot recover properly. Overall, this has a negative impact on performance, recovery, and health, which is why it is critical for athletes to consume sufficient calories.

Carbohydrates, protein, and fat are examples of macronutrients. Carbohydrates are the most important nutrient for glycogen synthesis; they play the most important role in replenishing glycogen stores that have been depleted during exercise. To recover properly after vigorous exercise, consume 1g of carbohydrate per kilogram of body weight per hour for the first four hours.

You should also consume 1. It is best to consume consistent amounts of protein in your meals throughout the day.

Fat is also important in the recovery process because it is a great source of energy and helps with inflammation. Athletes should focus on getting their fat from unsaturated fats like oily fish, nuts, seeds, and olive oil because high amounts of saturated fats are not beneficial to the body when recovering.

Consuming per cent of your calories in unsaturated fats is ideal for optimising recovery. Micronutrients refer to vitamins and minerals, the majority of which you get from consuming an adequate quantity of vegetables and fruits.

The main micronutrients are Iron, Vitamin A, Vitamin D, Iodine, Folate, and Zinc.