Antioxidants and working out

[Carfax83]

It's been several years now since multiple research papers have exposed the negative effect of antioxidants on performance. It turns out that ROS (reactive oxygen species) aren't always bad, and that they are crucial for getting the body to adapt to the stress that exercise places upon it.

I discovered this about 4 years ago, and even though I was skeptical at first, after reducing my antioxidant intake (especially post workout), I noticed that I got stronger and had better endurance on subsequent workouts.

Fast forward to today, I still take antioxidants, but not before or immediately after my workouts. I workout on an empty stomach and I lift heavy weights (at home by myself as I don't have time to go to the gym), so after working out, I take a protein shake followed by eating a large meal. Then about 4 or 5 hours later, I will take one gram of Vitamin C.

So far as I can tell, this has not affected my performance significantly. I'm sure though that if I did not take the vitamin c on my workout days, I would probably have better results, based on my previous experiences. I say this because I know that the post workout adaptation that the body undergoes can last about 24 hours.

However, I am hesitant to get off of it completely. Over the years, I have found Vitamin C to be EXTREMELY useful for getting over injuries. For example, I recently had a case of plantar fasciitis in both arches of my feet. Not a bad case mind you, but it was annoying. I suspect I got it when I took on some new duties at work that involved a lot of inspections, which meant a lot of walking around and I did not change my shoes.

Anyway, I increased my dosage of Vitamin C from 500mg to 1 gram and it helped tremendously. I am actually now on a complete recovery from it. I also lost some additional belly fat from this increased dosage, and I am already very lean..

So my question to you guys is, do you take antioxidants, and if so, when is the best time to take them? And what type of antioxidants and in what dosages do you take them in?

 

[mike8675309]

This was discussed exlusivly in a recent video from nutritionfacts.org
https://nutritionfacts.org/video/enhanced-athletic-recovery-without-undermining-adaptation/

In that the findings seem to point to issues with antioxidant supplements (vitamin C pills) because while they blunt the oxidation damage of a workout they can also blunt the bodies reaction to that work out which improves the bodies only blunting of oxidation stress. But if you eat whole plant foods or juices full of anti-oxidants (not just the supplements) you will get the reduced oxidation during the workout without blunting the bodies natural reaction.

 

[Carfax83]

Thanks for posting that video. It doesn't get to the heart of what I was asking, but it did provide some useful information. I already know that Vitamin C supplementation interferes with the body's adaptive reaction to stress and I've already tested it myself and come to that same conclusion.

What I am wondering about, is whether taking Vitamin C several hours after working out has a similar effect. From my experience, I would say no, because I have increased strength and reduced recovery times despite taking Vitamin C about 5 hours after working out.

The thing is, Vitamin C isn't just an antioxidant. It has several uses in the body that are extremely important, most notably it is absolutely crucial for collagen synthesis. So Vitamin C is extraordinarily useful for recovering from injuries and slowing down wear and tear in the body. Which is why I don't want to drop it from my supplement cocktail.

 

[mike8675309]

The thing is, Vitamin C isn't just an antioxidant. It has several uses in the body that are extremely important, most notably it is absolutely crucial for collagen synthesis. So Vitamin C is extraordinarily useful for recovering from injuries and slowing down wear and tear in the body. Which is why I don't want to drop it from my supplement cocktail.

Sure, Vitamin C is important but why take a supplement which may or may not get in the way of what your body needs to benefit from your workout when you could just just eat an orange? Many of my post workout meals are smoothies with mangos, pineapple and strawberries. All sorts of Vitamin C in there. I'm sure you are aware that absorption of Vitamin C drops off quite a bit once over 180mg. At 1gram of Vitamin C you only absorb about 500mg of it.
There was a video on optimal Vitamin C intake which puts it around 200mg per day.
https://nutritionfacts.org/video/what-is-the-optimal-vitamin-c-intake/

As far as your feeling a benefit from as much as 1000g, the placebo affect can be very strong. That and you may have a genetic mutation that allows your body to benefit from higher vitamin C levels.