{"status":"ok","message-type":"work","message-version":"1.0.0","message":{"indexed":{"date-parts":[[2026,9,21]],"date-time":"2026-09-21T13:12:52Z","timestamp":1789996372352,"version":"4.0.1"},"reference-count":82,"publisher":"MDPI AG","issue":"18","license":[{"start":{"date-parts":[[2026,9,18]],"date-time":"2026-09-18T00:00:00Z","timestamp":1789689600000},"content-version":"vor","delay-in-days":0,"URL":"https:\/\/creativecommons.org\/licenses\/by\/4.0\/"}],"funder":[{"name":"National Science and Technology Council, Taiwan","award":["114-2637-B-038-002"],"award-info":[{"award-number":["114-2637-B-038-002"]}],"id":[{"id":"https:\/\/ror.org\/02kv4zf79","id-type":"ROR","asserted-by":"crossref"}]},{"name":"113 NSTC International Internship Pilot Program"}],"content-domain":{"domain":[],"crossmark-restriction":false},"short-container-title":["Nutrients"],"abstract":"<jats:p>Background\/Objectives: Post-exercise recovery is essential for maintaining training quality and subsequent performance. Plant-derived whole foods and food-based supplements may support recovery through antioxidant, anti-inflammatory, vascular, and metabolic mechanisms; however, the available evidence remains heterogeneous. This systematic review evaluated their effects on muscle soreness, muscle-function recovery, physical performance, and physiological responses in physically active individuals. Methods: PubMed, Scopus, Embase, and Web of Science were searched for English-language human intervention studies published between 2016 and 2026. Eligible studies included physically active participants aged \u2265 14 years receiving plant-derived whole foods or food-based supplements, with outcomes related to post-exercise recovery. Findings were synthesized narratively because substantial heterogeneity in participants, exercise protocols, interventions, doses, timing, comparators, and outcome measures precluded meta-analysis. Risk of bias was assessed using the Cochrane RoB 2 tool for randomized trials and ROBINS-I for the non-randomized intervention study. Results: Thirty-six human intervention studies were included. Interventions comprised polyphenol-rich products such as tart cherry, pomegranate, berries, grape, and anthocyanin-rich juices; nitrate- or citrulline-rich foods such as beetroot and watermelon; and other plant-derived products including banana, honey, mango, chicory, and oat-based foods. Reductions in perceived muscle soreness or delayed-onset muscle soreness were reported in several studies, particularly within 24\u201372 h after exercise; however, these findings were not uniform across interventions and study designs. Considerable variation in product form, bioactive composition, dose, supplementation duration, timing, dietary control, and adverse-event reporting limited direct comparisons. Among the 35 randomized trials assessed using RoB 2, 11 were judged to have a low overall risk of bias and 24 raised some concerns; none was judged to have a high overall risk of bias. The non-randomized study was assessed separately using ROBINS-I and was judged to have a serious overall risk of bias. Conclusions: Plant-derived whole foods and food-based supplements may support selected aspects of post-exercise recovery, particularly perceived muscle soreness. However, current evidence does not establish consistent benefits for muscle-function recovery, subsequent performance, or biochemical outcomes, and no specific intervention, dose, or timing strategy can yet be recommended based on the currently available evidence.<\/jats:p>","DOI":"10.3390\/nu18183049","type":"journal-article","created":{"date-parts":[[2026,9,21]],"date-time":"2026-09-21T12:50:03Z","timestamp":1789995003000},"page":"3049","update-policy":"https:\/\/doi.org\/10.3390\/mdpi_crossmark_policy","source":"Crossref","is-referenced-by-count":0,"title":["Plant-Derived Whole Foods and Food-Based Supplements on Post-Exercise Recovery in Physically Active Individuals: A Systematic Review of Human Intervention Trials"],"prefix":"10.3390","volume":"18","author":[{"given":"Dang Hien Ngan","family":"Nguyen","sequence":"first","affiliation":[{"name":"Department of Nutrition and Food Safety, Faculty of Public Health, Can Tho University of Medicine and Pharmacy, Can Tho 94000, Vietnam"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Tsung-Wei","family":"Yu","sequence":"additional","affiliation":[{"name":"Department of Medical Education and Research, Kaohsiung Veterans General Hospital, Kaohsiung City 81346, Taiwan"},{"name":"Medical Education and Research Office, Kaohsiung Armed Forces General Hospital, Kaohsiung City 802301, Taiwan"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0009-0002-0443-8395","authenticated-orcid":false,"given":"Quan Buu","family":"Quach","sequence":"additional","affiliation":[{"name":"Department of Geriatrics and Gerontology, University of Medicine and Pharmacy at Ho Chi Minh City, Ho Chi Minh City 700000, Vietnam"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Abinaya","family":"Raja","sequence":"additional","affiliation":[{"name":"Graduate Institute of Medical Genomics and Proteomics, College of Medicine, National Taiwan University, Taipei 100225, Taiwan"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0000-0003-0706-750X","authenticated-orcid":false,"given":"Chiao-Ming","family":"Chen","sequence":"additional","affiliation":[{"name":"Department of Food Science, Nutrition, and Nutraceutical Biotechnology, Shih Chien University, Taipei 10462, Taiwan"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Margaret Jip","family":"Kuo","sequence":"additional","affiliation":[{"name":"Sports Medicine Division, Hong Kong Sports Institute Limited, 25 Yuen Wo Road, Sha Tin, New Territories, Hong Kong SAR, China"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Thanh Nam","family":"Truong","sequence":"additional","affiliation":[{"name":"Department of Nutrition and Food Safety, Faculty of Public Health, Can Tho University of Medicine and Pharmacy, Can Tho 94000, Vietnam"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0000-0003-4244-7911","authenticated-orcid":false,"given":"Sing-Chung","family":"Li","sequence":"additional","affiliation":[{"name":"School of Nutrition and Health Sciences, College of Nutrition, Taipei Medical University, Taipei 11031, Taiwan"}],"role":[{"vocabulary":"crossref","role":"author"}]}],"member":"1968","published-online":{"date-parts":[[2026,9,18]]},"reference":[{"key":"ref_1","doi-asserted-by":"crossref","unstructured":"Wang, L., Meng, Q., and Su, C.-H. 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