When you want to improve exercise performance, you may want to consider turning to supplements. protein powder, In fact, there are many Supplements that may support better workout results, such as beet and branched-chain amino acids; However, there are also supplements that can negatively affect your performance.
Once considered a worthwhile supplement to take while exercising, to the point, Scientific research indicates that Antioxidants Supplementation is detrimental to most exercise, There are always exceptions to the rule and you can feel like you are getting the most out of them all. vitamin C You get it, but generally speaking, experts aren’t buying it.
How Antioxidant Supplements Can Negatively Affect Exercise
The oxidation-reduction- or redox-cycle is important for all kinds of biological processes, including build muscle, When you exercise, you build up a concentration of reactive oxygen species, AKA free radicals, in your muscles. Your body then releases antioxidants to fight free radicals. This eternal war is called redox cycle And that’s a good thing because every time it happens, your body adapts—and you get a little stronger.
You might think throwing a bunch of extra antioxidants into the mix would only work to your advantage, but it doesn’t seem like, Basically, you end up overpowering the free radicals so they can’t dance to your half of redox tango. When the cycle doesn’t happen properly, you don’t get the results you’re looking for.
Although supplementing with vitamin C is not recommended to improve exercise performance, you still need it in your diet because it plays an important role in the growth and repair of all of your body’s tissues, including muscles.
Antioxidant vitamins, vitamin E, vitamin C don’t get the bad rap it deserves, but it Still not shown to be as effective from a fitness perspective,
How to Eat Antioxidants to Support Exercise
There are other areas of health where supplementation with individual antioxidants can play a useful role in combating excessive oxidative stress, but when it comes to exercise, your best bet is to support your endogenous (internal) antioxidants instead. so that they can do their job properly. The best way to do this is with Whole Foods. Or even whole food extracts since synergistic antioxidant combinations should do a better job of bolstering your body’s internal defenses.
That’s a long-winded way of saying that if you’re looking for antioxidants that will help you feel strong and build muscle, eat your fruits and vegetables.
Here are antioxidant-rich foods to eat to support overall health and exercise performance.
Take Vitamin C through foodsFill up on cruciferous vegetables like broccoli and cauliflower, citrus fruits like oranges and limes, strawberries, bell peppers, and tomatoes.
Vitamin C and E work synergistically, so talk about mixing these foods with vitamin C foods. Did someone say guacamole?
Another class of antioxidants, known as polyphenols, may support exercise performance when they are consumed through whole foods.
Polyphenols are a class of phytochemicals – healthful compounds found in fruits and vegetables. Some of the better known polyphenols include curcumin, resveratrol, and quercetin. study on everything from blueberries To purple sweet potato leaves A diet rich in polyphenols could go a long way toward showing reducing exercise-induced oxidative damage,
The best way to get more polyphenols in your diet is to eat the proverbial rainbow by adding a wide variety of different colored products to your diet. One trick is to make sure your salad has at least two primary colors (red, blue, yellow) and two secondary colors (green, orange, purple).
Dennis Faye, MS
Denise Faye, MS is a nutrition consultant, journalist and athlete committed to improving people’s lives. read more