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Dietary strategies to recover from exercise-induced muscle damage.

Authors
  • Sousa, Mónica
  • Teixeira, Vítor H
  • Soares, José
Type
Published Article
Journal
International journal of food sciences and nutrition
Publication Date
Mar 01, 2014
Volume
65
Issue
2
Pages
151–163
Identifiers
DOI: 10.3109/09637486.2013.849662
PMID: 24180469
Source
Medline
License
Unknown

Abstract

Exhaustive or unaccustomed intense exercise can cause exercise-induced muscle damage (EIMD) and its undesirable consequences may decrease the ability to exercise and to adhere to a training programme. This review briefly summarises the muscle damage process, focusing predominantly on oxidative stress and inflammation as contributing factors, and describes how nutrition may be positively used to recover from EIMD. The combined intake of carbohydrates and proteins and the use of antioxidants and/or anti-inflammatory nutrients within physiological ranges are interventions that may assist the recovery process. Although the works studying food instead of nutritional supplements are very scarce, their results seem to indicate that food might be a favourable option as a recovery strategy. To date, the only tested foods were milk, cherries, blueberries and pomegranate with promising results. Other potential solutions are foods rich in protein, carbohydrates, antioxidants and/or anti-inflammatory nutrients.

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