Aim. The present research aims to analyze the role of nutrition as a fundamental component in physical performance and functional recovery following physical effort, addressing the need for a clearer integration of nutritional principles into recovery processes. Methods. A comprehensive review of current scientific literature on sports nutrition, exercise physiology, and functional recovery was conducted. The analysis examined the effects of key nutritional factors including macronutrient intake, micronutrient support, hydration, and meal timing on post-exercise recovery and physical performance, with particular focus on their practical application across different phases of recovery. Results. The evidence confirms that adequate carbohydrate and protein intake, combined with proper hydration and nutrient timing, significantly supports muscle repair, glycogen resynthesis, and inflammation control. Individualized nutritional strategies, adapted to exercise intensity and recovery phase, produced consistently better outcomes than generalized approaches. Dietary nitrates and polyphenols showed modest but significant improvements in endurance performance, while micronutrient deficiencies were found to impair both performance and recovery. Conclusions. Nutrition is an active and indispensable component of functional recovery and physical performance. The findings provide clear, practical guidelines that can support athletes, physically active individuals, and rehabilitation professionals in optimizing recovery outcomes and improving long-term physical health.
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