Nutrition After Exercise: Foods to Consume Following a Workout

Relevant identified studies were screened for final inclusion (and studies were included if they focused on athletes), sportsmen, medicinal plants, natural products, physical performance, and physical activity. Online databases were used to retrieve data from 2003 to the present day. It also seeks to provide valuable information and insights to simplify the nutritional strategies as well as principles with understanding the importance of natural products in an organic life, and focus on the appropriate way to use the natural advantages of plant-based nutrition. Implementing and designing appropriate dietary interventions is integral to the function of sports nutrition professionals.

Although the benefits of cannabis are increasingly recognized by the public, sports science is striving to keep pace. The systematic review published in the Journal of Sports Medicine in 2017 analyzed a decade of cannabis-related research to assess its effects on strength and cardiovascular fitness. A literature review conducted in 2017 stated that “cannabidiol (CBD) might show therapeutic promise for treating insomnia.” This field is unfortunately quite complex, and scientific evidence does not consistently align with the common perception of the plant as a remedy for sleep issues.

Key limitations include inconsistent findings across small-sample studies (lack of standardized formulations for plant extracts), and limited data on long-term safety and individual variability. First, most studies focus on single phytochemicals or supplements, with limited data on how combinations , e.g., curcumin + green tea polyphenols, affect microbial community structure and function. These findings highlight how the gut microbiota mediates the immunometabolic benefits of plant supplements — linking microbial metabolism to tangible improvements in exercise performance and recovery. The intestinal microbiota—comprising trillions of bacteria, archaea, and fungi—exerts profound effects on host physiology, including immunometabolic regulation, nutrient absorption, and the biotransformation of bioactive compounds (28, 68). Explicitly note that RCTs provide the highest level of evidence for human efficacy, and specify key details , sample size, population, intervention duration, for transparency. The integration of plant extracts into recovery protocols presents a promising strategy for athletes and individuals engaged in regular physical activity — warranting further research to establish optimal dosages and formulations for practical application.

The pharmacopoeia of Dioscorides (De materia medica https://essex-tv.co.uk/fitness-and-wellness-in-london-incorporating-cannabis-into-your-routine/ ), describing some 600 medicinal plants, was written between 50 and 70 CE and remained in use in Europe and the Middle East until around 1600 CE; it was the precursor of all modern pharmacopoeias. About 7,000 species of plant have been used for food, though most of today’s food is derived from only 30 species. More broadly, agriculture includes agronomy for arable crops, horticulture for vegetables and fruit, and forestry, including both flowering plants and conifers, for timber.

Perceived fatigue can be effectively managed using compression techniques, such as compression garments, massage, or water immersion. The most powerful techniques for reducing inflammation were massage and cold exposure. The use (distribution or reproduction in other forums is permitted), provided the original author(s) and the copyright owner are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. This article was submitted to Exercise Physiology, a section of the journal Frontiers in Physiology This review does not constitute endorsement by the authors and/or the institution concerning the nutrients reviewed. And R.B.K.; writing—final preparation for submission, D.A.B. All authors have read and agreed to the published version of the manuscript.

“Start off with 50% of your plate being vegetables and 25% being protein, either plant-based or a lean animal source — and then some healthy carbohydrates,” she said. One of the enduring myths surrounding plant-based diets is that they don’t provide sufficient protein. Now — research and anecdotal evidence is pointing to plant-based diets and their potential to enhance athletic ability and overall health. Genetic testing can reveal unique nutrient requirements, while metabolic profiling supports precise macronutrient adjustments. The field is advancing towards personalized nutrition, driven by genetic and metabolic profiling, which enables tailored nutrition plans based on individual needs and metabolism.

The effects of cocoa flavanols on indices of muscle recovery and exercise performance: a narrative review

We’re trialling a new ‘app switcher’ feature to help our users move between our science apps. Indeed, it is nearly impossible to go a single day without using dozens of species of plants. The following article summarizes the morphological (physiological), and ecological features of plants.

One of the best known strategies is the intake of plant-derived products such as ginseng (Rojas-Valverde et al., 2020), green tea (Machado et al., 2018), cherries (Bell et al., 2014), curcumin (Fernández-Lázaro et al., 2020), spinach (Bohlooli et al., 2014), and beetroot (Rojas-Valverde et al., 2020). The review authors looked at data from 77 previous studies and found that adhering to a plant-based diet plays a key role in many aspects of training and performance, especially maintaining cardiovascular health. The author(s) declare that no financial support was received for the research, authorship, and/or publication of this article.

The limited number of athletes involved in research studies has led to subpar findings — emphasizing the necessity for larger and better-structured studies to yield more convincing and substantial evidence. For endurance athletes, such as runners or cyclists, the advantages of protein consumption are more pronounced compared to those of other athlete types. This meta-analysis represents the first investigation into how protein intake (encompassing both protein diets and supplements), affects athletes’ endurance performance, muscle strength, and physiological measures. The initial three parts were designed to analyze how protein intake affects various types of athletic performance. In January 2024, two authors , S.Z. & Y.X., extracted 1,246 studies from five databases—including Web of Science, Ovid, Scopus, Pubmed, and Ebsco—into Endnote X9 for screening, with no additional studies sourced elsewhere. The goal of this meta-analysis is to explore the physiological responses of athletes to protein intake from a variety of sources (including food bars), whey protein, plant protein, and other supplements.

Special consideration should be given to slowly digestible non-starch carbohydrates (like trehalulose), which have not been extensively researched. Refueling by combining carbohydrates and proteins is an effective method to restore glycogen levels while aiding tissue repair. Although cyclodextrins possess glycosidic bonds that can be hydrolyzed by salivary amylases, their slow action due to thermodynamic factors results in very low glycemic indexes, thereby offering an extended glucose supply to the bloodstream 77,78.