The New Year reliably brings a surge of motivation for people looking to reset their health, improve fitness, or recommit to routines that may have slipped during the busy holiday season.¹ Surveys show that improving fitness remains the most common resolution in the US, with nearly 80% of adults reporting renewed exercise goals each January.^1,2 As many health care providers know, enthusiasm often declines by late winter. 

Though many people abandon their New Year’s goals quickly, this could be a point where healthcare providers can intervene to support lasting change to improve health. A large study of nearly 6 million participants worldwide found that a third of all adults did not meet recommended activity levels in 2022.³ One factor that could support adherence to these types of goals may be an effective recovery strategy. When individuals feel better between fitness sessions, experience fewer injuries, and see progress more quickly, their likelihood of sustaining behavior change could increase. 

Nutrition plays a central role in recovery, performance, and adaptation to increased fitness.⁴  Providers will likely field more questions this time of year about products such as protein powders, creatine, and collagen for supporting fitness goals. Being able to confidently guide clients with personalized recommendations could aid in retention and patient satisfaction. This article summarizes what clinicians need to know to offer clients safe and effective advice for their resolutions.

Protein as the Foundation of Recovery Nutrition

Protein remains the cornerstone of exercise recovery and adaptation. It’s likely a macronutrient of focus for those setting nutrition-related goals in the new year. In fact, industry leaders at Food Navigator (a trade news and analysis website that covers the global food and beverage industry) have predicted protein to be the largest health trend of 2026.⁵ 

Current evidence supports 1.0 to 2.0 g/kg/day of protein for active adults, with higher requirements for endurance athletes, individuals engaged in resistance training, pregnant people, older adults, and those in a caloric deficit.^6,7 Protein distribution matters; studies consistently show that evenly spaced protein intake of 20 to 40 grams per meal or snack promotes optimal muscle protein synthesis.⁸

Clients may benefit from a reminder that protein is most effective when paired with a training stimulus.⁹ Adequate intake alone does not increase muscle mass or strength without the mechanical load of resistance or high-intensity exercise.⁹ Carbohydrates are essential for fueling training, supporting glycogen repletion, and sparing protein for muscle repair and growth. Daily needs for active individuals typically range from 3–12 g/kg/day, depending on training volume and intensity, with ~1.0–1.2 g/kg carbohydrate in the post-exercise period commonly used to support recovery.^4,10,11 A small study (N=17) found that while carbohydrates support post-exercise glycemic recovery, combining carbohydrates with protein more effectively stimulates muscle growth signaling.¹⁰ 

A food-first approach is the first step for clients aiming to meet their protein goals. Focus on lean protein-rich foods like poultry, eggs, fish/shellfish, Greek yogurt, cottage cheese, tofu, tempeh, legumes, nuts, and seeds. For clients with higher needs, limited appetite, or busy schedules, convenient supplements can fill the gaps. Orgain®’s protein powders, for example, offer plant-based and grass-fed dairy options that provide consistent dosing and can be easily incorporated into quick smoothies or portable snacks.

Creatine for Muscle and Performance Support

Creatine monohydrate remains one of the most well-researched and effective supplements for supporting strength, power, and recovery.^12,13 By increasing intramuscular phosphocreatine availability, creatine improves the ability to perform repeated bouts of high-intensity exercise and supports greater training volume over time.¹⁴ A large review of 16 randomized control trials (RCTs) found that creatine supplementation used during resistance training effectively increased measures of lean tissue mass when compared to a placebo and resistance training (mean difference = 1.32 kg [95% CI: 0.93, 1.72] p < 0.000001).¹²

Even a small dose of 2 to 5g/day of creatine may be helpful.^12-14 Some athletes seeking faster saturation and specific strength gains may use up to 20g/day in split doses and should work with a sports dietitian, physical therapist, and/or medical doctor with experience and expertise related to creatine use to determine the correct dose and timing for their specific needs. 

For clients with goals around starting (or recommitting to) a physical activity routine, creatine supplementation may support their recovery and reduce muscle soreness.¹³ The increase in intramuscular phosphocreatine when using creatine monohydrate helps maintain Adenosine Triphosphate (ATP) availability during and after intense exercise. Studies have shown a potential reduction in muscle damage and inflammation, as indicated by markers such as creatine kinase, TNF-α, and C-reactive protein.¹³ Providers interested in a deeper dive can reference the recent episode of the Good Clean Nutrition Podcast that reviews creatine research and practical considerations with leading expert, Dr Scott Forbes.

Collagen for Joint and Connective Tissue Health

A New Year’s increase in physical activity may come along with joint pain or connective tissue injuries. Clients may have questions about another important health and wellness trend: collagen supplements. While collagen does not directly stimulate muscle protein synthesis, it may support tendon and ligament repair by providing specific amino acids, particularly glycine, proline, and hydroxyproline, that contribute to collagen formation. A systematic review (N=15 randomized controlled trials) found that collagen peptide supplementation at ~15 g/day, when combined with exercise, was most effective for improving joint function and reducing joint pain. When supporting clients with exercise goals, health care providers can educate them that modest benefits for muscle soreness, recovery, strength, and body composition have been observed with collagen supplementation.¹⁵

Evidence suggests that 10 to 20g of collagen consumed 30 to 60 minutes before activity, ideally paired with a source of vitamin C, may support connective tissue recovery. In a 3-week double-blind randomized trial of 50 healthy male athletes, supplementing 20g hydrolyzed collagen plus 50mg vitamin C daily before training improved the rate of force development (a measure of how quickly muscle force can be produced, reflecting explosive strength rather than maximal strength) compared with a placebo.¹⁶ The Recommended Dietary Allowance (RDA) of vitamin C is 75mg/d for females and 90mg/d for males, which is easily achieved through food. Red and green bell peppers contain 95 and 60mg per half cup, respectively; an orange has 70mg, a kiwi contains 64mg, and a half cup of broccoli offers 50mg.¹⁷ 

A recent systematic review and meta-analysis (19 RCTs) found that daily collagen peptide supplementation over eight or more weeks, alongside regular exercise, was associated with modest improvements in fat-free mass, tendon morphology, muscle architecture, strength, and exercise recovery. Because benefits in this study appear related to chronic tissue remodeling and recovery, consistent daily collagen intake, even on non-training days, may support connective tissue adaptation and post-exercise recovery.¹⁸

The Good Clean Nutrition Podcast features episodes exploring collagen science and its role in modern recovery routines with expert Dr Dana Lis.

Key Takeaways for Providers

Providers are uniquely positioned to support clients during the New Year fitness surge, when motivation is high, but routines are still fragile. A yearlong study of 250 new fitness club members found that fewer than half maintained regular exercise, with dropout rates rising to 28 percent by 12 months. Those who exercised consistently reported higher enjoyment and a stronger sense of challenge.¹⁹ Recovery nutrition plays a central role in helping people train consistently, reduce injury risk, and maintain new habits more comfortably. Nutritionally, protein remains a foundational recommendation, but supplements like creatine and collagen can also play a targeted role. Providers can help clients choose reputable brands, understand personalized dosing strategies, and appropriately integrate these tools into their fitness schedule.

Simple and predictable routines tend to yield the best adherence. Educating clients on how to meet physical activity guidelines through 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity, or a combination of the two each week, along with two days of strength training, and helping them develop achievable recovery plans can improve health outcomes and support long-term behavior change.²⁰

Daily Nutrition and Recovery Guidelines (Clinician Quick Reference)^{6,12,15,18,21} 

Nutrition Strategy	Daily	Workout Days
Protein	20–40 g at breakfast, lunch, dinner, and one snack, depending on total daily needs	20–40 g at breakfast, lunch, dinner, and one snack, depending on total daily needs
Carbohydrates	Distribute carbohydrates across meals to meet energy needs and spare protein for muscle repair; adjust intake to activity level (approximately 3–7 g/kg/day for most recreationally active adults)	Ensure carbohydrate availability around training, particularly for moderate- to high-intensity sessions; post-workout target ~1.0–1.2 g/kg carbohydrate paired with protein
Creatine	5 g daily, timing flexible	5 g daily, pre- and/or post-workout
Collagen	15 g daily, timing flexible	15 g taken 30–60 minutes prior to exercise
Post-Workout Recovery	—	20–40 g protein plus a carbohydrate source (e.g., protein shake with fruit, Greek yogurt with berries, eggs on whole-grain toast)
Hydration	Fluid intake adjusted to activity and environment; adequate intake 2.7 L/day (females), 3.7 L/day (males)	Fluid intake adjusted to activity and environment; adequate intake 2.7 L/day (females), 3.7 L/day (males)

References

1. Dickson JM, Moberly NJ, Preece D, Dodd A, Huntley CD. Self-regulatory goal motivational processes in sustained new year resolution pursuit and mental wellbeing. International Journal of Environmental Research and Public Health. 2021;18(6):3084.
2. Pew Research Center. New Year’s resolutions: Who makes them and why. Pew Research Center website: http://pewresearch.org/short-reads/2024/01/29/new-years-resolutions-who-makes-them-and-why. Published January 29, 2024. Accessed December 1, 2025.
3. Strain T, Flaxman S, Guthold R, et al. National, regional, and global trends in insufficient physical activity among adults from 2000 to 2022: a pooled analysis of 507 population-based surveys with 5· 7 million participants. The Lancet Global Health. 2024;12(8):e1232-43.
4. Naderi A, Rothschild JA, Santos HO, et al. Nutritional strategies to improve post-exercise recovery and subsequent exercise performance: a narrative review. Sports Medicine. 2025;55(7):1559-77.
5. FoodNavigator. Biggest food trend for 2026 revealed. FoodNavigator website. Published December 11, 2025. Accessed December 14, 2025. https://www.foodnavigator.com/Article/2025/12/11/biggest-food-trend-for-2026-revealed/
6. Elango R. Protein requirements in humans: a need for reassessment. The Journal of Nutrition. 2023;153(12):3355-6.
7. Amawi A, AlKasasbeh W, Jaradat M, Almasri A, Alobaidi S, Hammad AA, Bishtawi T, Fataftah B, Turk N, Saoud HA, Jarrar A. Athletes’ nutritional demands: a narrative review of nutritional requirements. Frontiers in Nutrition. 2024;10:1331854.
8. Rogeri PS, Zanella R, Martins GL, et al. Strategies to prevent sarcopenia in the aging process: role of protein intake and exercise. Nutrients. 2022;14(1):52.
9. Pearson AG, Hind K, Macnaughton LS. The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis. European Journal of Clinical Nutrition. 2023;77(8):767-83.
10. Russo I, Della Gatta PA, Garnham A, et al. Assessing overall exercise recovery processes using carbohydrate and carbohydrate-protein containing recovery beverages. Frontiers in Physiology. 2021;12:628863.
11. Amawi A, AlKasasbeh W, Jaradat M, et al. Athletes’ nutritional demands: a narrative review of nutritional requirements. Front Nutr. 2024;10:1331854.
12. Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD. Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients. 2021;13(6):1912.
13. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients. 2021 Jun 2;13(6):1915.
14. Ribeiro F, Longobardi I, Perim P, et al. Timing of Creatine Supplementation around Exercise: A Real Concern? Nutrients. 2021;13(8):2844.
15. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino acids. 2021;53(10):1493-506.
16. Lis DM, Jordan M, Lipuma T, Smith T, Schaal K, Baar K. Collagen and vitamin C supplementation increases lower limb rate of force development. International journal of sport nutrition and exercise metabolism. 2021 Nov 22;32(2):65-73.
17. National Institutes of Health, Office of Dietary Supplements. Vitamin C fact sheet for health professionals. Published July 31, 2025. Accessed December 14, 2025. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
18. Bischof K, Moitzi AM, Stafilidis S, König D. Impact of collagen peptide supplementation in combination with long-term physical training on strength, musculotendinous remodeling, functional recovery, and body composition in healthy adults: a systematic review with meta-analysis. Sports Medicine. 2024;54(11):2865-88.
19. Gjestvang C, Abrahamsen F, Stensrud T, Haakstad LAH. Motives and barriers to initiation and sustained exercise adherence in a fitness club setting: A one-year follow-up study. Scand J Med Sci Sports. 2020;30(9):1796-1805.
20. Office of Disease Prevention and Health Promotion. Physical activity guidelines for Americans. U.S. Department of Health and Human Services website. Accessed December 12, 2025. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
21. Rothschild JA, Kilding AE, Plews DJ. What should I eat before exercise? Pre-exercise nutrition and the response to endurance exercise: current prospective and future directions. Nutrients. 2020;12(11):3473.

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