A Multiphase Precision Nutrition Strategy to Optimize Recovery in Overreached and Overtrained Athletes

Overtraining syndrome remains a significant issue among elite athletes, often stemming from inadequate recovery and nutritional imbalances. This study aimed to develop and evaluate a multiphase precision nutrition strategy designed to optimize physiological, hormonal, and performance recovery among athletes experiencing functional overreaching and early stages of overtraining. Forty trained athletes aged 18–30 years participated in a 12-week quasi-experimental study comprising three recovery phases: (1) the acute phase (rehydration and energy restoration), (2) the subacute phase (inflammation reduction and tissue regeneration), and (3) the readaptation phase (hormonal stabilization and metabolic adaptation). Nutritional intake was individualized based on body composition, metabolic rate, and physiological responses. Recovery effectiveness was evaluated through changes in biomarkers (cortisol, creatine kinase, interleukin-6, C-reactive protein, and testosterone), athletic performance (VO₂ max and maximal strength), and psychological indicators (Profile of Mood States and Rate of Perceived Exertion). Data were analyzed using mixed-model ANOVA (p < 0.05). The precision nutrition strategy produced significant improvements across all recovery indicators (p < 0.01). Cortisol and IL-6 levels decreased by 18–25%, while the testosterone-to-cortisol ratio and VO₂ max increased by an average of 7.2% during the readaptation phase. Participants also exhibited reduced fatigue and enhanced mood (p < 0.05). A positive correlation was found between hormonal recovery and performance improvement (r = 0.64). The multiphase precision nutrition model effectively optimized recovery by modulating endocrine function, reducing inflammation, and improving aerobic performance. These findings underscore the importance of personalized, phase-specific nutrition as a crucial component of recovery and prevention strategies against overtraining in high-performance sports. Trial registration: Indonesian Clinical Research Registry (ICRR) INA-BF7D72D. Registered on 07/11/2025. Retrospectively registered.