Food-Based Antioxidant Nutrition for Exercise Recovery and Training Adaptation: A Narrative Review and Conceptual Framework for Redox Signaling, Dietary Matrices, and Periodized Application

Exercise-induced reactive oxygen and nitrogen species (RONS) serve as crucial signaling molecules for training adaptation, mitochondrial biogenesis, and inflammatory resolution, rather than being mere markers of oxidative damage. Chronic or excessive high-dose antioxidant supplementation may suppress these vital redox-sensitive pathways. Consequently, this narrative review examines food-based antioxidant strategies as approaches for redox modulation, meaning support for recovery and redox homeostasis without indiscriminately suppressing exercise-induced redox signals that may contribute to training adaptation, while emphasizing the distinction between whole-food matrices and isolated supplements. A structured literature search was conducted across major electronic databases, including PubMed, Web of Science, Scopus, and SPORTDiscus. The search focused on intersecting themes of exercise physiology, redox biology, and sports nutrition. The reviewed evidence includes short-term human intervention studies, systematic reviews, meta-analyses, and mechanistic studies examining tart cherry, berries, pomegranate, cocoa, green tea, beetroot, extra virgin olive oil, and Mediterranean-style dietary patterns. Overall, the evidence suggests that these food-based strategies may influence recovery-related outcomes through mechanisms extending beyond direct radical scavenging, including inflammatory regulation, vascular function, and gut-derived metabolism; however, the strength and consistency of findings vary by food source, outcome, dose, timing, study population, dietary matrix, and bioavailability. Current literature does not support universal, fixed daily antioxidant use. Food-based strategies appear most appropriate during periods of elevated recovery demands, such as heavy training blocks, congested competition, muscle damage, or environmental stress. Food-based antioxidant nutrition should therefore be interpreted as a conceptual, evidence-informed approach to periodized and context-specific recovery support, rather than as a universal or evidence-graded guideline, because much of the available evidence derives from short-term and heterogeneous intervention studies. These strategies should complement foundational sports nutrition practices (energy availability, macronutrient distribution, hydration, and sleep) when balancing the preservation of long-term training adaptations with the need for acute recovery.