Athletes and people who engage in regular sport should pay close attention to their diet because intense exercise raises the body’s need for recovery resources. Ekaterina Kashukh, a gastroenterologist and Candidate of Medical Sciences at Gemotest Laboratory, notes that the best nutrient absorption occurs in the first half hour after finishing a workout. This window is critical for jump starting muscle repair and energy replenishment, often referred to as the protein-carbohydrate window. After training, a protein-rich meal supports tissue rebuilding, while specialized sports products like protein shakes are commonly used as convenient options. It is important not to replace regular meals with these supplements; solid food remains important for proper gut motility and digestion, according to Kashukh.
Muscle tissue needs protein as its fundamental building block. The specialist explains that adequate protein intake helps speed up metabolism and accelerates recovery following training sessions. A balanced approach includes a variety of protein sources such as lean meats, legumes, and dairy products.
To sustain energy for exercise, slow-digesting carbohydrates play a key role. Good options include whole grains, cereals, bread made from whole grains, potatoes, and other starch-rich vegetables. Kashukh adds that consuming these carbohydrates 1.5 to 2 hours before a workout can provide lasting energy and help make the session more productive.
Some athletes also use sports drinks that contain caffeine to boost energy. However, it is important to recognize that caffeine can influence the cardiovascular system by increasing heart rate and blood pressure and triggering adrenaline release. When consumed in excess, caffeine may pose health risks, so moderation is essential.
Beyond macronutrients, vitamins and minerals are necessary for muscle growth and overall performance. Key nutrients include vitamins C and E, vitamin D, and the B-complex vitamins (B1, B2, B6), as well as minerals such as zinc, calcium, magnesium, and iron. These nutrients can be obtained through a diet rich in fruits and vegetables, dairy products, and, when needed, appropriate vitamin supplements. This guidance reflects the position of healthcare professionals who emphasize a comprehensive approach to sports nutrition that supports both energy and recovery.
In related developments, recent discussions at Moscow State Medical University and Sechenov University have focused on criteria for donor eligibility in sports contexts, underscoring the ongoing attention to medical safety and ethical considerations in athletic participation. These conversations align with broader efforts to ensure that athletes receive evidence-based guidance and that medical standards keep pace with advancements in sport science.