Author(s): Harshita Shah, Madhusudhan Nayak C, Aishwarya V Patil, Chennappa Gurikar and Poornima DS

Abstract:
Exercise-induced muscle damage (EIMD) and delayed onset muscle soreness (DOMS) are common outcomes following unaccustomed or strenuous physical activity, particularly those involving eccentric muscle contractions. These phenomena can impair subsequent performance, reduce training quality, and hinder athletic progression. Emerging evidence highlights the potential role of targeted nutritional strategies in attenuating muscle damage, reducing soreness, and accelerating recovery. This review provides a comprehensive synthesis of current literature on nutritional interventions aimed at mitigating EIMD and DOMS. We explore the mechanistic roles and practical applications of macronutrients (protein, branched-chain amino acids, carbohydrates, and omega-3 fatty acids), micronutrients (vitamin D, magnesium, and zinc), and bioactive compounds (polyphenols, curcumin, ginger, and green tea catechins). Additionally, the efficacy of supplementation strategies such as creatine, glutamine, and beta-hydroxy beta-methylbutyrate (HMB) is discussed, along with the importance of hydration and electrolyte balance. Considerations of nutrient timing, dosage, and population-specific responses are also addressed. By integrating mechanistic insights with applied recommendations, this review offers evidence-based guidelines for athletes, coaches, and practitioners seeking to optimize recovery and enhance performance through nutrition. Future research directions are proposed to refine and personalize these nutritional approaches for diverse athletic populations.

Pages: 293-300  |  103 Views  68 Downloads