Antioxidants in sports

Introduction

Antioxidants such as vitamin C, vitamin E, coenzyme Q10 and others are used in various doses during exercise. It is questionable whether such antioxidants should be included directly in sports nutrition when used during training and/or competition. The results of various studies are not clear. The antioxidant vitamin C is the one most studied. The focus is on whether vitamin C can increase athletic performance.

Effects

Antioxidants such as vitamin C and E have shown in various studies that inflammation and damage to the muscles can be reduced through their use. Recovery improves. However, the studies did not show a direct increase in performance. ¹ A dosage of between 500mg and 2,000mg is recommended. This helps maintain health and reduces oxidative stress.

Oxidative stress and training

But this is precisely where a problem arises. Oxidative stress creates adaptation processes in the body that are desired for increasing performance. Free radicals are formed in the muscles, which are important signaling molecules in the body. These signaling molecules initiate the desired adaptations in the body and thus enable adaptations to increase performance and endurance. Antioxidants and vitamin C in particular suppress the release of these free radicals through their antioxidant effect. ²

In its position paper, the German Society for Sports Nutrition takes a stand on these problems of training adaptation under antioxidant supplementation, pointing out potentially adverse effects.

Result

The use of vitamin C and E and other antioxidants in sports nutrition (dietary supplements during exercise) can have a negative impact on training results. During the training phase, please make sure that you do not exceed the maximum daily amount of 30 mg of vitamin E and 250 mg of vitamin C. These daily maximum amounts can easily be consumed through a balanced diet (eat more colorfully).

During periods of special recovery before and after intense exercise at competition level, higher doses of vitamin C can enhance the effect of regeneration and recovery. ³ That is why we do not use antioxidants in our products GRUNDLAGE , BELASTUNG and WETTKAMPF .

1. Vicente Javier Clemente-Suarez et al.: Antioxidants and Sports Performance ( www.mdpi.com ) ↩︎
2. Consumer advice center: An extra portion of vitamins for sport? ( www.verbraucherzentrale.de ) ↩︎
3. See 1. ↩︎