Nutritional ergogenic aids for optimizing post-exercise recovery in athletes: A review article

Abstract

Effective post-exercise recovery is essential for athletic performance and long-term training adaptation. This review systematically explores the role of key nutritional ergogenic aids-Branched-Chain Amino Acids (BCAAs), L-citrulline malate (CM), glutamine, creatine, and omega-3 fatty acids-in accelerating recovery by reducing muscle damage, oxidative stress, and inflammation. BCAAs and creatine emerged as the most consistently effective, promoting muscle repair and reducing soreness through mTOR activation and anti-inflammatory action. Glutamine and CM demonstrated conditional benefits, particularly in immune support and perceived exertion reduction, respectively. Omega-3 fatty acids showed potential in mitigating systemic inflammation and cellular damage. The variability in outcomes emphasizes the importance of individual response, dosing strategies, and timing. Despite promising findings, gaps persist in understanding long-term adaptations and synergistic effects of multi-nutrient protocols. This review highlights the need for personalized, evidence-based supplementation frameworks to optimize athletic recovery and performance.