When to use this
The 24-72 hours after a hard race, when soreness is peaking and someone suggests a miracle fix.
- Athletes still sore and flat at the first practice after a big meet.
- A parent asking about tart cherry juice, turmeric, or an anti-inflammatory hack.
- Back-to-back race weekends where the midweek reset actually decides the second one.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Burke LM, van Loon LJ, Hawley JA. (2017) Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5):1055-1067.
- Alghannam AF, Gonzalez JT, Betts JA.(2018) Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion.
- Thomas DT, Erdman KA, Burke LM.(2016) ACSM/AND/DC Joint Position Statement: Nutrition and Athletic Performance.
Where to go next
