Plant-Derived Whole Foods and Food-Based Supplements on Post-Exercise Recovery in Physically Active Individuals: A Systematic Review of Human Intervention Trials
Study Details
This new review of 36 human intervention studies examined plant-derived whole foods and food-based supplements for post-exercise recovery in physically active people 🔍
Here are the key findings ⬇️
Key Findings
🍒 Interventions included tart cherry, pomegranate, berries, grape, beetroot, watermelon, banana, honey, mango, chicory and oat-based products
😣 Reduced muscle soreness/DOMS was the most consistently reported benefit, particularly within 24–72 h after demanding exercise
↔️ However, soreness benefits were not universal, with several tart cherry, beetroot and watermelon studies reporting no clear effect
💪 Evidence for muscle-function recovery was much less consistent, including mixed findings for MVC, CMJ, strength, peak torque and range of motion
🏃 Subsequent exercise performance also showed mixed results across endurance, sprint, agility, power and sport-specific tests
🩸 Biomarkers including CK, LDH, CRP, inflammatory cytokines and oxidative-stress markers were highly variable between studies
🫐 Polyphenol-rich foods may influence inflammation and oxidative stress, while nitrate/citrulline-rich foods may support blood flow and oxygen delivery
🧠 Importantly, feeling less sore did not necessarily mean muscle function or performance had fully recovered
📊 Of 35 randomised trials, only 11 were rated low risk of bias, while 24 raised some concerns
⚠️ Studies varied substantially in training status, exercise model, food source, dose, timing, duration and outcome measures, preventing meta-analysis
❌ The evidence is currently insufficient to recommend any single plant food, supplement, dose or timing strategy as consistently superior
Conclusion
Plant-derived foods may be useful recovery adjuncts (particularly when reducing soreness matters) but they should sit behind the fundamentals of adequate energy, protein, carbohydrate, hydration, sleep and sensible training management ✅
Reference
https://www.mdpi.com/2072-6643/18/18/3049
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