Comprehensive Guide: Training, Recovery, Nutrition, Supplementation, Sleep,
Hormones, and Lifestyle in Athletic Performance
1. Introduction
Optimizing athletic performance and health requires an integrated approach grounded in physiology, biochemistry, and
experimental science. Key domains include training science, recovery and adaptation, nutrition, supplementation, sleep
and CNS health, endocrine optimization, and lifestyle integration. Recent research from leading journals such as Sports
Medicine, Journal of Applied Physiology, Nature Metabolism, and others, provides robust evidence for the mechanisms
and practical strategies underpinning muscle hypertrophy, strength and endurance adaptation, neuromuscular recovery,
metabolic flexibility, and hormonal regulation. This review synthesizes the scientific basis and practical applications for
each domain, emphasizing evidence-based protocols and highlighting areas where further research is needed (Halson,
2014; Rawson et al., 2018; Davis et al., 2021; Bonilla et al., 2020; Sims et al., 2023; Larrosa et al., 2024; Heaton et al.,
2017; Naderi et al., 2025; Vitale & Getzin, 2019; Martín-Rodríguez et al., 2024).
FIGURE 1 Consensus meter: Do integrated strategies optimize performance and recovery?
2. Methods
A comprehensive search was conducted across over 170 million research papers in Consensus, including Semantic
Scholar, PubMed, and other major databases. The search strategy targeted key terms in training, recovery, nutrition,
supplementation, sleep, hormones, and lifestyle, with a focus on high-quality, recent, and experimental studies. In total,
1037 papers were identified, 843 screened, 729 deemed eligible, and 50 included in this review.
Search Strategy
Identification
N = 1037
→
Screening
N = 843
Eligibility
→
N = 729
→
Included
N = 50
Identified 939 papers that
Removed papers with
Removed papers with low
Selected the top 50
matched 20 Consensus
searches
missing abstracts
semantic relevance to
each search
highest quality papers
after final ranking
939 identified
Identified 98 papers from
citation graph exploration
114 removed
679 removed
Removed duplicates
194 removed
98 identified
FIGURE 2 Flow diagram of search and selection process for included studies.
Eight unique search groups were used, covering foundational mechanisms, key domains, terminology, critiques,
interdisciplinary scope, meta-analyses, and citation mapping.
1 / 10
3. Results
3.1. Training Science: Mechanisms and Program Design
• Muscle hypertrophy, strength, and endurance are driven by progressive overload, volume–intensity–frequency
balance, and periodization, with adaptations mediated by pathways such as mTOR, AMPK, and hormonal responses
(testosterone, GH/IGF-1) (Halson, 2014; Bonilla et al., 2020; Sims et al., 2023; Steinacker et al., 2004; Lane et al.,
2015; Martín-Rodríguez et al., 2024; Hwang & Yang, 2024).
• Optimal training frequency (3–6 days/week) depends on goals (hypertrophy, fat loss, hormonal optimization), with
individualized periodization and fatigue management essential for neuromuscular and CNS recovery (Halson, 2014;
Davis et al., 2021; Bonilla et al., 2020; Steinacker et al., 2004; Lane et al., 2015; Hwang & Yang, 2024).
3.2. Recovery & Adaptation: Sleep, Nutrition, and Strategies
• Muscle protein synthesis (MPS) and tissue repair are maximized by post-exercise protein intake (20–40g high-
quality protein), with timing and distribution critical (Bonilla et al., 2020; Devkota et al., 2024; Naderi et al., 2025;
Papadopoulou, 2020; Martín-Rodríguez et al., 2024).
• Sleep is vital for hormonal recovery (GH, testosterone), synaptic plasticity, and immune function; sleep deprivation
impairs MPS, increases injury risk, and disrupts metabolic and endocrine health (Doherty et al., 2019; Doherty et al.,
2024; Halson, 2008; Doherty et al., 2021; Nobari et al., 2023; Kölling et al., 2019; Halson, 2014; Chennaoui et al., 2021;
Mason et al., 2023; Charest & Grandner, 2020; Botonis & Toubekis, 2023; Doherty et al., 2023; Costa et al., 2022;
Walsh et al., 2020; Nobari et al., 2023; Bonnar et al., 2018; Pujalte & Benjamin, 2018; Peake et al., 2017; Fullagar et al.,
2015; Malhotra, 2017).
• Recovery strategies include sleep hygiene, breathwork, cold/heat exposure, and active recovery, with evidence
supporting individualized protocols (Nobari et al., 2023; Kölling et al., 2019; Botonis & Toubekis, 2023; Bonnar et al.,
2018; Fullagar et al., 2015).
3.3. Nutrition Science: Energy Metabolism and Periodization
• Macronutrient periodization (carbohydrate, protein, fat) aligns with training demands; high carbohydrate intake
supports glycogen replenishment, while protein distribution (every 3–4h) optimizes MPS (Amawi et al., 2024; Bonilla
et al., 2020; Sims et al., 2023; Larrosa et al., 2024; Heaton et al., 2017; Naderi et al., 2025; Vitale & Getzin, 2019;
Martín-Rodríguez et al., 2024; Hwang & Yang, 2024; Cruz-Jentoft et al., 2020).
• Micronutrients (vitamin D, magnesium, omega-3) and hydration are essential for metabolic flexibility, hormonal
regulation (insulin, leptin, ghrelin), and recovery (Rawson et al., 2018; Bonilla et al., 2020; Sims et al., 2023; Heaton et
al., 2017; Vitale & Getzin, 2019; Papadopoulou, 2020; Cruz-Jentoft et al., 2020).
2 / 10
3.4. Supplementation, Sleep & CNS, Hormones, and Lifestyle
• Supplements with strong evidence: creatine (strength, recovery), beta-alanine (endurance), omega-3 (inflammation,
recovery), vitamin D (muscle, bone), magnesium (muscle function), glycine (sleep) (Rawson et al., 2018; Bonilla et al.,
2020; Sims et al., 2023; Heaton et al., 2017; Wang et al., 2024; Naderi et al., 2025; Vitale & Getzin, 2019; Harty et al.,
2019; Papadopoulou, 2020; Cruz-Jentoft et al., 2020).
• Sleep optimization: Melatonin, tryptophan, tart cherry, and kiwifruit may improve sleep quality; caffeine and alcohol
disrupt sleep (Doherty et al., 2019; Doherty et al., 2024; Halson, 2008; Nobari et al., 2023; Gratwicke et al., 2021;
Halson, 2014; Chennaoui et al., 2021; Mason et al., 2023; Charest & Grandner, 2020; Doherty et al., 2023; Walsh et
al., 2020; Nobari et al., 2023; Bonnar et al., 2018; Barnard et al., 2022; Pujalte & Benjamin, 2018; Peake et al., 2017;
Fullagar et al., 2015; Malhotra, 2017).
• Hormonal regulation: Training, nutrition, and sleep modulate testosterone, GH, IGF-1, insulin, cortisol, and thyroid;
feedback loops (HPA, HPG, HPT axes) are critical for adaptation and health (Haupt et al., 2021; Doherty et al., 2024;
Halson, 2014; Rawson et al., 2018; Cadegiani & Kater, 2020; Bonilla et al., 2020; Sims et al., 2023; Larrosa et al.,
2024; Nobari et al., 2023; Hunter & Smith, 2024; Steinacker et al., 2004; Lane et al., 2015; Vitale & Getzin, 2019;
Martín-Rodríguez et al., 2024).
• Lifestyle integration: Stress management, circadian alignment, NEAT (non-exercise activity thermogenesis), and
daily habits support psychological and physical recovery (Haupt et al., 2021; Cadegiani & Kater, 2020; Nobari et al.,
2023; Hunter & Smith, 2024; Vitale & Getzin, 2019; Martín-Rodríguez et al., 2024).
Results Timeline
5
9
4
13
1
8
20
7
18
15
17
6
2
14
11
2022
2024
16
2010
2012
2014
2016
2018
2020
FIGURE 3 Timeline of key research findings in training, recovery, nutrition, and supplementation.
3 / 10
19
3
10
12
Top Contributors
Type
Name
Papers
Author
S. Halson
(Halson, 2008; Kölling et al., 2019; Halson, 2014; Davis et al., 2021; Walsh et al., 2020)
Author
R. Doherty
(Doherty et al., 2019; Doherty et al., 2024; Doherty et al., 2021; Mason et al., 2025;
Doherty et al., 2023)
Author
J. Ellis
(Doherty et al., 2019; Doherty et al., 2024; Doherty et al., 2021; Mason et al., 2025;
Doherty et al., 2023)
Journal
Nutrients
(Doherty et al., 2019; Doherty et al., 2021; Gratwicke et al., 2021; Amawi et al., 2024;
Mason et al., 2023; Heaton et al., 2017; Barnard et al., 2022; Vitale & Getzin, 2019;
Papadopoulou, 2020; Martín-Rodríguez et al., 2024)
Journal
Sports Medicine
(Halson, 2014; Davis et al., 2021; Bonilla et al., 2020; Heaton et al., 2017; Wang et al.,
2024; Naderi et al., 2025)
Journal
Journal of
Applied
Physiology
(Chandler et al., 1994; Lane et al., 2015; Peake et al., 2017)
FIGURE 4 Authors & journals that appeared most frequently in the included papers.
4. Discussion
The integration of training, nutrition, supplementation, sleep, hormonal, and lifestyle strategies is strongly supported by
experimental and mechanistic research. Progressive overload and periodized training, combined with targeted nutrition
(especially protein and carbohydrate timing), underpin muscle adaptation and recovery (Halson, 2014; Bonilla et al.,
2020; Sims et al., 2023; Naderi et al., 2025; Martín-Rodríguez et al., 2024; Hwang & Yang, 2024). Sleep is a nonnegotiable pillar for CNS and hormonal recovery, with both quantity and quality directly influencing performance and
injury risk (Doherty et al., 2019; Doherty et al., 2024; Halson, 2008; Nobari et al., 2023; Kölling et al., 2019; Halson, 2014;
Chennaoui et al., 2021; Mason et al., 2023; Charest & Grandner, 2020; Botonis & Toubekis, 2023; Doherty et al., 2023;
Costa et al., 2022; Walsh et al., 2020; Nobari et al., 2023; Bonnar et al., 2018; Pujalte & Benjamin, 2018; Peake et al.,
2017; Fullagar et al., 2015; Malhotra, 2017). Supplementation with creatine, omega-3, vitamin D, and magnesium is
evidence-based, but individualization and monitoring are essential to avoid misuse (Rawson et al., 2018; Bonilla et al.,
2020; Sims et al., 2023; Heaton et al., 2017; Wang et al., 2024; Naderi et al., 2025; Vitale & Getzin, 2019; Harty et al.,
2019; Papadopoulou, 2020; Cruz-Jentoft et al., 2020).
Circadian alignment, stress management, and NEAT further enhance adaptation and recovery, while hormonal feedback
loops (HPA, HPG, HPT) mediate the physiological response to training and lifestyle interventions (Haupt et al., 2021;
Doherty et al., 2024; Halson, 2014; Rawson et al., 2018; Cadegiani & Kater, 2020; Bonilla et al., 2020; Sims et al., 2023;
Larrosa et al., 2024; Nobari et al., 2023; Hunter & Smith, 2024; Steinacker et al., 2004; Lane et al., 2015; Vitale & Getzin,
2019; Martín-Rodríguez et al., 2024). However, research gaps remain in female-specific protocols, long-term effects of
supplementation, and the synergy of combined interventions.
4 / 10
Claims and Evidence Table
Evidence
Claim
Strength
Reasoning
Papers
Integrated training,
Supported by
(Halson, 2014; Rawson et al., 2018; Bonilla et
nutrition, sleep, and
supplementation
multiple RCTs, metaanalyses, and
al., 2020; Sims et al., 2023; Larrosa et al.,
2024; Heaton et al., 2017; Naderi et al., 2025;
mechanistic studies
across populations
Vitale & Getzin, 2019; Martín-Rodríguez et al.,
2024; Hwang & Yang, 2024)
Strong
optimize performance
and recovery
and sports
Protein intake (20–40g
Consistent findings in
(Bonilla et al., 2020; Sims et al., 2023; Devkota
post-exercise,
distributed) maximizes
RCTs and metaanalyses; mechanistic
et al., 2024; Naderi et al., 2025;
Papadopoulou, 2020; Martín-Rodríguez et al.,
MPS
support via mTOR
pathway
2024; Cruz-Jentoft et al., 2020)
Sleep deprivation
impairs recovery,
Strong evidence from
athlete and general
(Doherty et al., 2019; Doherty et al., 2024;
Halson, 2008; Nobari et al., 2023; Kölling et
population studies;
mechanistic links to
al., 2019; Halson, 2014; Chennaoui et al., 2021;
Mason et al., 2023; Charest & Grandner,
GH, testosterone,
cortisol
2020; Botonis & Toubekis, 2023; Doherty et
al., 2023; Costa et al., 2022; Walsh et al.,
increases injury risk,
and disrupts hormones
Strong
Strong
2020; Nobari et al., 2023; Bonnar et al., 2018;
Pujalte & Benjamin, 2018; Peake et al., 2017;
Fullagar et al., 2015; Malhotra, 2017)
Creatine, omega-3,
Multiple RCTs and
(Rawson et al., 2018; Bonilla et al., 2020; Sims
vitamin D, and
magnesium are
meta-analyses; some
heterogeneity in
et al., 2023; Heaton et al., 2017; Wang et al.,
2024; Naderi et al., 2025; Vitale & Getzin,
effective supplements
populations and
protocols
2019; Harty et al., 2019; Papadopoulou, 2020;
Cruz-Jentoft et al., 2020)
Circadian
misalignment and
Supported by
mechanistic and
(Haupt et al., 2021; Cadegiani & Kater, 2020;
Nobari et al., 2023; Hunter & Smith, 2024;
observational studies;
more RCTs needed
Vitale & Getzin, 2019; Martín-Rodríguez et al.,
2024)
Efficacy of many
Mixed or limited
(Nobari et al., 2023; Kölling et al., 2019;
recovery modalities
(e.g., cold exposure,
evidence; more highquality RCTs required
Botonis & Toubekis, 2023; Bonnar et al., 2018;
Fullagar et al., 2015)
stress impair
adaptation and
Strong
Moderate
recovery
Weak
breathwork) is
inconclusive
FIGURE 5 Key claims and support evidence identified in these papers.
5 / 10
5. Conclusion
A comprehensive, evidence-based approach integrating training, nutrition, supplementation, sleep, hormonal, and
lifestyle strategies is essential for optimizing athletic performance, adaptation, and recovery. While the scientific basis
for many protocols is robust, ongoing research is needed to refine individualized approaches, address sex-specific
needs, and clarify the long-term effects of combined interventions.
5.1. Research Gaps
Topic/Outcome
Muscle
Hypertrophy
Endurance
Adaptation
Recovery & CNS
Fatigue
Hormonal
Regulation
Lifestyle
Integration
Male
Female
Older
Athletes
<br>
Athletes
<br>
Adults
<br>
18
7
5
Sleep
Supplementation
<br>
15
Interventions
<br>
12
10
2
1
4
3
8
3
2
3
2
7
2
2
2
4
6
1
2
2
3
5
1
1
1
GAP
FIGURE 6 Research gaps matrix: topic by population and intervention.
5.2. Open Research Questions
Question
Why
How do integrated training, nutrition, and sleep protocols
affect long-term adaptation in female athletes?
Female-specific data are limited; understanding sex
differences is crucial for personalized protocols.
What are the synergistic effects of combined supplementation
(e.g., creatine, omega-3, vitamin D) on recovery and
Most studies examine single supplements;
combined effects and optimal dosing remain
performance?
unclear.
How does circadian alignment and chronotype influence
Circadian biology is emerging as a key factor, but
adaptation and injury risk in athletes?
practical protocols for athletes are not well
established.
FIGURE 7 Open research questions for future investigation.
6 / 10
In summary, the integration of evidence-based training, nutrition, supplementation, sleep, hormonal, and lifestyle
strategies is fundamental for maximizing athletic performance and recovery, but ongoing research is needed to address
key gaps and optimize individualized protocols.
These papers were sourced and synthesized using Consensus, an AI-powered search engine for research. Try it at
https://consensus.app
References
Doherty, R., Madigan, S., Warrington, G., & Ellis, J. (2019). Sleep and Nutrition Interactions: Implications for Athletes.
Nutrients, 11. https://doi.org/10.3390/nu11040822
Haupt, S., Eckstein, M., Wolf, A., Zimmer, R., Wachsmuth, N., & Moser, O. (2021). Eat, Train, Sleep—Retreat? Hormonal
Interactions of Intermittent Fasting, Exercise and Circadian Rhythm. Biomolecules, 11.
https://doi.org/10.3390/biom11040516
Doherty, R., Madigan, S., Warrington, G., & Ellis, J. (2024). Sleep & Nutrition for Athletes.. The Proceedings of the
Nutrition Society, 1-20. https://doi.org/10.1017/S0029665124007535
Halson, S. (2008). Nutrition, sleep and recovery. European Journal of Sport Science, 8, 119 - 126.
https://doi.org/10.1080/17461390801954794
Doherty, R., Madigan, S., Nevill, A., Warrington, G., & Ellis, J. (2021). The Sleep and Recovery Practices of Athletes.
Nutrients, 13. https://doi.org/10.3390/nu13041330
Nobari, H., Banihashemi, M., Saedmocheshi, S., Prieto-González, P., & Oliveira, R. (2023). Overview of the impact of
sleep monitoring on optimal performance, immune system function and injury risk reduction in athletes: A narrative
review. Science Progress, 106. https://doi.org/10.1177/00368504231206265
Gratwicke, M., Miles, K., Pyne, D., Pumpa, K., & Clark, B. (2021). Nutritional Interventions to Improve Sleep in TeamSport Athletes: A Narrative Review. Nutrients, 13. https://doi.org/10.3390/nu13051586
Kölling, S., Duffield, R., Erlacher, D., Venter, R., & Halson, S. (2019). Sleep-Related Issues for Recovery and Performance
in Athletes.. International journal of sports physiology and performance, 14 2, 144-148.
https://doi.org/10.1123/ijspp.2017-0746
Halson, S. (2014). Sleep in Elite Athletes and Nutritional Interventions to Enhance Sleep. Sports Medicine (Auckland,
N.z.), 44, 13 - 23. https://doi.org/10.1007/s40279-014-0147-0
Amawi, A., Alkasasbeh, W., Jaradat, M., Almasri, A., Alobaidi, S., Hammad, A., Bishtawi, T., Fataftah, B., Turk, N., Saoud,
H., Jarrar, A., & Ghazzawi, H. (2024). Athletes’ nutritional demands: a narrative review of nutritional requirements.
Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1331854
Mason, L., Connolly, J., Devenney, L., Lacey, K., O’Donovan, J., Faulkner, M., & Doherty, R. (2025). The Sleep, Recovery,
and Nutrition Characteristics of Elite Adolescent Athletes. Sports, 13. https://doi.org/10.3390/sports13020050
Rawson, E., Miles, M., & Larson-Meyer, D. (2018). Dietary Supplements for Health, Adaptation, and Recovery in Athletes..
International journal of sport nutrition and exercise metabolism, 28 2, 188-199. https://doi.org/10.1123/ijsnem.20170340
Davis, J., Oikawa, S., Halson, S., Stephens, J., O’Riordan, S., Luhrs, K., Sopeña, B., & Baker, L. (2021). In-Season Nutrition
Strategies and Recovery Modalities to Enhance Recovery for Basketball Players: A Narrative Review. Sports Medicine
(Auckland, N.z.), 52, 971 - 993. https://doi.org/10.1007/s40279-021-01606-7
Cadegiani, F., & Kater, C. (2020). Eating, Sleep, and Social Patterns as Independent Predictors of Clinical, Metabolic, and
Biochemical Behaviors Among Elite Male Athletes: The EROS-PREDICTORS Study. Frontiers in Endocrinology, 11.
https://doi.org/10.3389/fendo.2020.00414
7 / 10
Chennaoui, M., Vanneau, T., Trignol, A., Arnal, P., Gomez-Mérino, D., Baudot, C., Perez, J., Pochettino, S., Eirale, C., &
Chalabi, H. (2021). How does sleep help recovery from exercise-induced muscle injuries?. Journal of science and
medicine in sport. https://doi.org/10.1016/j.jsams.2021.05.007
Mason, L., Connolly, J., Devenney, L., Lacey, K., O’Donovan, J., & Doherty, R. (2023). Sleep, Nutrition, and Injury Risk in
Adolescent Athletes: A Narrative Review. Nutrients, 15. https://doi.org/10.3390/nu15245101
Charest, J., & Grandner, M. (2020). Sleep and Athletic Performance: Impacts on Physical Performance, Mental
Performance, Injury Risk and Recovery, and Mental Health.. Sleep medicine clinics, 15 1, 41-57.
https://doi.org/10.1016/j.jsmc.2019.11.005
Bonilla, D., Pérez-Idárraga, A., Odriozola-Martínez, A., & Kreider, R. (2020). The 4R’s Framework of Nutritional Strategies
for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. International Journal of
Environmental Research and Public Health, 18. https://doi.org/10.3390/ijerph18010103
‐
Sims, S., Kerksick, C., Smith Ryan, A., De Jonge, X., Hirsch, K., Arent, S., Hewlings, S., Kleiner, S., Bustillo, E., Tartar, J.,
Starratt, V., Kreider, R., Greenwalt, C., Rentería, L., Ormsbee, M., VanDusseldorp, T., Campbell, B., Kalman, D., & Antonio,
J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. Journal of
the International Society of Sports Nutrition, 20. https://doi.org/10.1080/15502783.2023.2204066
Botonis, P., & Toubekis, A. (2023). Intensified Olympic Preparation: Sleep and Training-Related Hormonal and Immune
Responses in Water Polo.. International journal of sports physiology and performance, 1-8.
https://doi.org/10.1123/ijspp.2022-0079
Doherty, R., Madigan, S., Warrington, G., & Ellis, J. (2023). Sleep and Nutrition in Athletes. Current Sleep Medicine
Reports, 9, 82-89. https://doi.org/10.1007/s40675-022-00244-3
‐
Larrosa, M., Gil-Izquierdo, Á., González-Rodríguez, L., Alférez, M., Juan, A., Sánchez-Gómez, Á., Calvo Ayuso, N.,
Ramos-Álvarez, J., Fernández-Lázaro, D., López-Grueso, R., López-León, I., Moreno-Lara, J., Domínguez-Balmaseda, D.,
Illescas-Quiroga, R., Cuenca, E., López, T., Montoya, J., Rodrigues-De-Souza, D., Carrillo Álvarez, E., Casado, A.,
‐
Rodriguez-Doñate, B., Porta-Oliva, M., Santiago, C., Iturriaga, T., De Lucas, B., Solaesa, Á., Del Pilar Montero-López, M.,
De Gracia, E., Veiga-Herreros, P., Muñoz-López, A., Orantes-Gonzalez, E., Barbero-Álvarez, J., Cabeza-Ruiz, R.,
Carnero-Díaz, Á., Sospedra, I., Fernández-Galván, L., Martínez-Sanz, J., Martín-Almena, F., Pérez, M., GuerraHernández, E., López-Samanés, Á., Sánchez-Oliver, A., & Domínguez, R. (2024). Nutritional Strategies for Optimizing
Health, Sports Performance, and Recovery for Female Athletes and Other Physically Active Women: A Systematic
Review. Nutrition Reviews, 83, e1068 - e1089. https://doi.org/10.1093/nutrit/nuae082
Costa, J., Figueiredo, P., Nakamura, F., & Brito, J. (2022). The Importance of Sleep in Athletes. Exercise Physiology
[Working Title]. https://doi.org/10.5772/intechopen.102535
Walsh, N., Halson, S., Sargent, C., Roach, G., Nédélec, M., Gupta, L., Leeder, J., Fullagar, H., Coutts, A., Edwards, B.,
Pullinger, S., Robertson, C., Burniston, J., Lastella, M., Meur, L., Hausswirth, C., Bender, A., Grandner, M., & Samuels, C.
(2020). Sleep and the athlete: narrative review and 2021 expert consensus recommendations. British Journal of Sports
Medicine, 55, 356 - 368. https://doi.org/10.1136/bjsports-2020-102025
Chandler, R., Byrne, H., Patterson, J., & Ivy, J. (1994). Dietary supplements affect the anabolic hormones after weighttraining exercise.. Journal of applied physiology, 76 2, 839-45. https://doi.org/10.1152/JAPPL.1994.76.2.839
Nobari, H., Azarian, S., Saedmocheshi, S., Valdés-Badilla, P., & Calvo, T. (2023). Narrative review: The role of circadian
rhythm on sports performance, hormonal regulation, immune system function, and injury prevention in athletes. Heliyon,
9. https://doi.org/10.1016/j.heliyon.2023.e19636
Devkota, A., Gautam, M., Dhakal, U., Devkota, S., Gupta, G., Nepal, U., Dhuru, A., & Singh, A. (2024). The Interplay
Between Physical Activity, Protein Consumption, and Sleep Quality in Muscle Protein Synthesis. **.
8 / 10
Bonnar, D., Bartel, K., Kakoschke, N., & Lang, C. (2018). Sleep Interventions Designed to Improve Athletic Performance
and Recovery: A Systematic Review of Current Approaches. Sports Medicine, 48, 683-703.
https://doi.org/10.1007/s40279-017-0832-x
Hunter, N., & Smith, M. (2024). How the Menstrual Cycle Can Be Utilized During Sports Training, Performance, and
Recovery through Wearable Technology: A Narrative Review for Researchers, Physicians, Coaches, and Athletes.
Seminars in Reproductive Medicine. https://doi.org/10.1055/s-0044-1791508
Heaton, L., Davis, J., Rawson, E., Nuccio, R., Witard, O., Stein, K., Baar, K., Carter, J., & Baker, L. (2017). Selected InSeason Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview. Sports Medicine
(Auckland, N.z.), 47, 2201 - 2218. https://doi.org/10.1007/s40279-017-0759-2
Barnard, J., Roberts, S., Lastella, M., Aisbett, B., & Condo, D. (2022). The Impact of Dietary Factors on the Sleep of
Athletically Trained Populations: A Systematic Review. Nutrients, 14. https://doi.org/10.3390/nu14163271
Wang, L., Meng, Q., & Su, C. (2024). From Food Supplements to Functional Foods: Emerging Perspectives on PostExercise Recovery Nutrition. Nutrients, 16. https://doi.org/10.3390/nu16234081
Pujalte, G., & Benjamin, H. (2018). Sleep and the Athlete.. Current Sports Medicine Reports.
https://doi.org/10.1249/JSR.0000000000000468
Steinacker, J., Lormes, W., Reissnecker, S., & Liu, Y. (2004). New aspects of the hormone and cytokine response to
training. European Journal of Applied Physiology, 91, 382-391. https://doi.org/10.1007/s00421-003-0960-x
Lane, S., Camera, D., Lassiter, D., Areta, J., Bird, S., Yeo, W., Jeacocke, N., Krook, A., Zierath, J., Burke, L., & Hawley, J.
(2015). Effects of sleeping with reduced carbohydrate availability on acute training responses.. Journal of applied
physiology, 119 6, 643-55. https://doi.org/10.1152/japplphysiol.00857.2014
Naderi, A., Rothschild, J., Santos, H., Hamidvand, A., Koozehchian, M., Ghazzagh, A., Berjisian, E., & Podlogar, T. (2025).
Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review..
Sports medicine. https://doi.org/10.1007/s40279-025-02213-6
Peake, J., Neubauer, O., Walsh, N., & Simpson, R. (2017). Recovery of the immune system after exercise.. Journal of
applied physiology, 122 5, 1077-1087. https://doi.org/10.1152/japplphysiol.00622.2016
Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and
Recommendations. Nutrients, 11. https://doi.org/10.3390/nu11061289
Harty, P., Cottet, M., Malloy, J., & Kerksick, C. (2019). Nutritional and Supplementation Strategies to Prevent and
Attenuate Exercise-Induced Muscle Damage: a Brief Review. Sports Medicine - Open, 5.
https://doi.org/10.1186/s40798-018-0176-6
Papadopoulou, S. (2020). Rehabilitation Nutrition for Injury Recovery of Athletes: The Role of Macronutrient Intake.
Nutrients, 12. https://doi.org/10.3390/nu12082449
Martín-Rodríguez, A., Belinchón-deMiguel, P., Rubio-Zarapuz, A., Tornero-Aguilera, J., Martínez-Guardado, I.,
Villanueva-Tobaldo, C., & Clemente-Suárez, V. (2024). Advances in Understanding the Interplay between Dietary
Practices, Body Composition, and Sports Performance in Athletes. Nutrients, 16. https://doi.org/10.3390/nu16040571
Fullagar, H., Duffield, R., Skorski, S., Coutts, A., Julian, R., & Meyer, T. (2015). Sleep and Recovery in Team Sport: Current
Sleep-Related Issues Facing Professional Team-Sport Athletes.. International journal of sports physiology and
performance, 10 8, 950-7. https://doi.org/10.1123/ijspp.2014-0565
Hwang, D., & Yang, H. (2024). Nutritional Strategies for Enhancing Performance and Training Adaptation in Weightlifters.
International Journal of Molecular Sciences, 26. https://doi.org/10.3390/ijms26010240
Malhotra, R. (2017). Sleep, Recovery, and Performance in Sports.. Neurologic clinics, 35 3, 547-557.
https://doi.org/10.1016/j.ncl.2017.03.002
9 / 10
Cruz-Jentoft, A., Hughes, B., Scott, D., Sanders, K., & Rizzoli, R. (2020). Nutritional strategies for maintaining muscle
mass and strength from middle age to later life: A narrative review.. Maturitas, 132, 57-64.
https://doi.org/10.1016/j.maturitas.2019.11.007
10 / 10