Exercise Recovery and Athletic Adaptation: The Role of Nutrition and Supplementation in Physically Active Individuals

Abstract

The aim of this literature-based review was to evaluate current evidence regarding nutritional and supplementation strategies supporting exercise recovery, training adaptation, and athletic performance in physically active individuals and athletes. Particular emphasis was placed on the role of macronutrient intake, functional foods, and evidence-based dietary supplementation in optimizing post-exercise physiological recovery processes. A structured literature search was conducted using PubMed, Scopus, and Google Scholar databases, including studies published up to 2025. The review included systematic reviews, meta-analyses, randomized controlled trials, and narrative reviews investigating nutritional interventions associated with post-exercise recovery, exercise-induced muscle damage, inflammation, glycogen resynthesis, and sports performance. The reviewed evidence demonstrates that nutritional interventions play a significant role in supporting exercise recovery and improving performance-related outcomes. Adequate protein intake was identified as essential for muscle protein synthesis, tissue repair, and training adaptation, while carbohydrate intake was crucial for glycogen restoration and maintenance of exercise capacity. Functional foods rich in polyphenols demonstrated beneficial effects on oxidative stress, inflammation, and delayed onset muscle soreness following exercise. Furthermore, dietary supplements such as creatine, omega-3 fatty acids, and probiotics were associated with improved recovery capacity and enhanced adaptation to repeated training stimuli. Evidence-based nutritional strategies may effectively support exercise recovery, training adaptation, and sports performance in athletes and physically active individuals.