Blood glucose and insulin levels in humans after oral administration of these https://uknip.co.uk/news/uk/breaking/can-cannabis-help-with-sleep-disorders-like-insomnia/ carbohydrates rise slower and reach lower maxima than after sucrose administration . The consumption of carbohydrates is not only important to replenish the reserves, but also to contribute to cover the energy requirements that are fundamental to help the competition of the immune system and the repair of the tissues . In athletes with high body mass (e.g., basketball and rugby) or players under a weight loss program it might be better to reduce the energy intake to the needs of the previous category . Although certain general recommendations can be given, the carbohydrate intake must be fine-tuned based on individual features, total energy daily expenditure, exercise training requirements, and the respective feedback from training performance in daily recovery . For planning, it is necessary to consider the state of training, schedules, and the magnitude of the depletion of reserves, besides the type of exercise .

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).

Limited studies regarding plant-based proteins in vegan athletes as well as in sedentary or inactive individuals were emphasized by the authors. Included in the study were healthy young adults aged 18 to 44, specifically those who are vegan athletes engaging in resistance training. Given its advantages, research has been primarily directed by scientists toward investigating its capacity to enhance athletic performance and recovery. Among athletes, adequate protein consumption is vital as it promotes muscle repair and aids recovery. Back in 2017, while I was playing rugby and suffered an injury, TikTok and Instagram were not the thriving 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.

Kreider, Richard B.

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.

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 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.

Particularly important is protein consumption, as it provides the amino acids essential for repairing and regenerating muscle fibers that sustain microtears during physical activity—a critical process for muscle growth and adaptation 1,3,7. The final manuscript was read and approved by all authors. Conor C. Carey authored the first draft of the manuscript, and feedback was provided by all authors on earlier versions. The conception and design of the study involved contributions from all authors. From inception until August 2020, randomised placebo-controlled trials were examined in Medline (Pubmed), Embase, and SPORTdiscus, which evaluated the effects of consuming flavonoid-containing polyphenols for six or more days on skeletal muscle recovery during the 96-hour period following a single episode of exercise-induced muscle damage (EIMD). It has been suggested that foods and supplements rich in flavonoid polyphenols may improve recovery from exercise-induced muscle damage (EIMD) by enhancing cell signaling stress response pathways, especially the NRF2 pathway.

KEY POINTS

For example, it has been demonstrated that curcumin and omega-3 fatty acids can diminish pro-inflammatory cytokines and oxidative markers, which directly affects inflammation and supports muscle recovery 42,43. Maintaining hydration is crucial for preserving blood volume, regulating body temperature, and ensuring proper muscle performance. Significant fluid and electrolyte losses, including sodium, potassium, magnesium, and calcium, occur through sweat during exercise, necessitating adequate replacement to avoid muscle function impairment. The structure embodies a thorough analysis of current research, selecting references that provide a balanced, precise, and comprehensive perspective on recovery nutrition for both scholarly and practical purposes.