Phenolic Compounds in Exercise Physiology: Dual Role in Oxidative Stress and Recovery Adaptation

Exercise-induced oxidative stress results from the overproduction of reactive oxygen and nitrogen species (ROS/RNS) during intense physical activity, potentially impairing muscle function and recovery. Phenolic compounds, abundant in plant-based foods, are known for their potent antioxidant properties and may modulate redox homeostasis in athletes. This review critically examines the dual role of phenolic compounds in exercise physiology, highlighting both their protective antioxidant effects and the risks of excessive intake that may disrupt adaptive responses. We provide an overview of their molecular mechanisms, dose-dependent outcomes, and bioavailability issues, alongside evidence from animal and human studies. Notably, excessive antioxidant supplementation may interfere with beneficial exercise-induced adaptations, including mitochondrial biogenesis. The review also emphasizes the need for personalized antioxidant strategies based on individual training status, exercise intensity, and metabolic variability. Future research should address long-term effects, optimal dosing, and the interaction of phenolic compounds with other dietary antioxidants. Our findings aim to inform evidence-based recommendations for integrating phenolic compounds into exercise recovery and performance strategies.