Physically active people after intense training/competition.
Form: juice 240–360 ml or concentrate 30 ml
Dose: Twice daily for 4–5 days before and 2–3 days after the event
morning and evening
peri-event (periodically around hard sessions)
Why: Meta-analyses suggest reductions in DOMS and strength loss after eccentric exercise.
Form: powder
Dose: 20–40 g within 2 h post-exercise (target ~0.25–0.4 g protein/kg/meal)
post-exercise
ongoing on training days
Why: Supports muscle protein synthesis and recovery.
Dose: 1–3 g/day EPA+DHA