Functional foods in exercise recovery: food bioactive compounds, physiological mechanisms, and current evidence

Background: Regular physical activity provides numerous health benefits; however, strenuous or prolonged exercise can result in exercise-induced muscle damage (EIMD), oxidative stress, and acute inflammation, which may impair recovery, reduce subsequent performance, and increase injury risk. Functional foods containing biologically active compounds have emerged as promising nutritional interventions capable of modulating these physiological processes while supporting exercise recovery and promoting overall health. Objective: To examine the role of functional foods and their bioactive compounds in exercise recovery by synthesizing current evidence on the physiological mechanisms, comparative effectiveness, and practical applications. Methods: Peer-reviewed literature examining functional foods and their bioactive compounds in exercise recovery was synthesized to evaluate physiological mechanisms, recovery outcomes, and practical implementation considerations. Results: Current evidence suggests that several functional foods may enhance exercise recovery through distinct yet complementary antioxidant and anti-inflammatory mechanisms. Polyphenol-rich functional foods, particularly tart cherry, demonstrate the strongest and most consistent evidence for improving recovery following exercise-induced muscle damage by reducing muscle soreness and promoting recovery of muscle function. Omega-3 fatty acids, dietary nitrates, and curcumin also demonstrate beneficial effects on inflammation, muscle damage, and recovery, although the strength and consistency of the evidence vary according to supplementation protocols and study design. Overall, the effectiveness of functional food interventions appears to be influenced by supplementation timing, formulation, dosage, exercise modality, and individual characteristics, underscoring the need for more standardized intervention protocols. Novelty: This review provides a comprehensive comparison of multiple functional foods and food-derived bioactive compounds across multiple physiological pathways of exercise recovery, connects mechanistic evidence with practical recovery outcomes, identifies key knowledge gaps and priorities for future research, and interprets existing literature through the Functional Food Science framework. Conclusion: Functional foods represent promising nutritional strategies for supporting exercise recovery and promoting overall health. However, additional well-designed clinical studies are needed to establish standardized, evidence-based supplementation recommendations. Keywords: functional foods; exercise recovery; bioactive compounds; polyphenols; omega-3 fatty acids; oxidative stress; inflammation; muscle damage; sports nutrition