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Expert review details dietary recovery protocols in overhead athletes, highlighting targeted carbohydrate, fluid, and protein timing to optimize muscle repair.
This review article discusses the critical role of nutrition in optimizing recovery for overhead athletes following intense or damaging exercise that induces oxidative stress. The components of recovery nutrition include replenishing glycogen stores, repairing muscle tissue, and rehydrating, while also addressing inflammation, promoting sleep, and matching workload to level of recovery. Detailed information is provided on subjects such as postactivity carbohydrate and fluid requirements, protein synthesis, nutrition that strengthens the immune system, and meal timing that can reset circadian rhythms. Level of Evidence: Expert opinion Level V.
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Hillary Ake (2026) studied this question.
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