The Role of an Anti-Inflammatory Diet in Post-Workout Recovery: Mechanisms, Evidence, and Practical Implications

ABSTRACT Introduction:Recovery after intense exercise is crucial to maintaining performance, health and minimizing the risk of injury in athletes. In recent years, increasing attention has been paid to the role of anti-inflammatory diet in modulating the post-exercise inflammatory response and accelerating repair processes. Aim of the study:The purpose of the study was to analyze current scientific research on the effects of an anti-inflammatory diet on post-workout recovery, identify the most important ingredients with anti-inflammatory effects, and provide practical dietary recommendations for physically active individuals. Materials and Methods:A review of scientific literature from 2015-2025 was conducted from ReaserchGate, PubMed and Google Scholar databases. Articles were searched in English using the following keywords: anti-inflammatory diet, exercise recovery, muscle regeneration, omega-3, curcumin, polyphenols, exercise-induced muscle damage, sports nutrition, inflammation markers. Results:The analyzed studies showed that a diet rich in anti-inflammatory components, such as omega-3 fatty acids, polyphenols (e.g. curcumin, quercetin), vitamins C, D, E and probiotics, contributes to the reduction of inflammatory markers (CRP, IL-6, TNF-α), reduction of delayed muscle soreness (DOMS) and acceleration of recovery of muscle strength and function. Conclusions:An anti-inflammatory diet is an effective tool to promote post-workout recovery by modulating the inflammatory response and accelerating repair processes. Incorporating foods rich in omega-3 fatty acids, polyphenols, antioxidant vitamins, and probiotics into the daily diet can significantly improve recovery, reduce muscle damage, and support the body's adaptation to exercise. Keywords: anti-inflammatory diet, exercise recovery, muscle regeneration, omega-3, curcumin, polyphenols, exercise-induced muscle damage, sports nutrition, inflammation markers.