TOP antioxidants to protect the athlete’s body

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TOP antioxidants to protect the athlete’s body

Introduction: (Omitted as per instructions)

I. Oxidative stress and sport: two -faced Janus

Intensive physical activity characteristic of sports is inevitably associated with an increase in oxygen consumption. This process, necessary for energy production, also gives rise to a side effect – an increased formation of free radicals. Free radicals are unstable molecules that have a non -fan electron. Seeking stability, they take away electrons from other molecules, causing a chain reaction, known as oxidative stress.

In moderate quantities, free radicals perform important functions, such as participation in signal routes and activation of the immune system. However, when the critical threshold is exceeded, oxidative stress begins to destroy the cells and tissues of the body. This is especially true for athletes whose body is subjected to much greater load.

The consequences of oxidative stress for athletes can be diverse:

  • Muscle fatigue and soreness: Damage to the muscle fibers with free radicals slows down recovery after training and increases the risk of injuries.
  • Reduced immunity: Oxidative stress weakens the immune system, making athletes more susceptible to infections.
  • Inflammation: Chronic inflammation caused by oxidative stress can lead to the development of chronic diseases and the deterioration of sports results.
  • Reduced performance: Oxidative stress worsens the function of mitochondria, organelles responsible for the production of energy, which leads to a decrease in endurance and strength.
  • DNA damage: In the long run, oxidative stress can damage cell DNA, increasing the risk of cancer and other serious diseases.

On the other hand, a moderate increase in the formation of free radicals during training can stimulate the adaptation of the body and improve physical form. This phenomenon, known as “Gormisis”, suggests that slight stress can strengthen the body and make it more resistant to future loads.

Thus, the role of free radicals and oxidative stress in sports is complex and ambiguous. It is important to maintain a balance between the formation of free radicals and antioxidant protection in order to prevent the destructive consequences of oxidative stress, while not suppressing the adaptive mechanisms of the body.

II. Antioxidants: a shield of the body from free radicals

Antioxidants are molecules that can neutralize free radicals, giving them their electrons, without becoming unstable themselves. They act as a “shield” that protects the cells and tissues of the body from the destructive effects of oxidative stress.

Antioxidants can be synthesized by the body (endogenous antioxidants) or come with food (exogenous antioxidants). Endogenous antioxidants include, for example, superoxidsmouth (SOD), catalase and glutathioneperoxidase. They are key enzymes involved in the neutralization of free radicals inside the cells.

Exogenous antioxidants are represented by a wide range of substances contained in various foods, especially in fruits, vegetables, berries and herbs. They include vitamins (for example, vitamin C, vitamin E, vitamin A), minerals (for example, selenium, zinc, manganese), carotenoids (for example, beta-carotene, lycopine, lutein) and polyphenols (for example, flavonoids, anthocyanins, reserverla).

The mechanism of action of antioxidants can be different:

  • Direct neutralization of free radicals: Some antioxidants, such as vitamin C and vitamin E, directly give their electrons to free radicals, neutralizing them.
  • Activation of endogenous antioxidant systems: Some antioxidants, such as sulforafan (contained in broccoli), can activate endogenous antioxidant systems of the body, increasing their effectiveness.
  • Restoration of oxidized molecules: Some antioxidants, such as glutathione, can restore oxidized molecules, returning them their original function.
  • Helating of metals: Some antioxidants, such as EDTA (ethylendiamintetraxic acid), can connect metals, such as iron and copper, which are involved in the formation of free radicals.

The effectiveness of antioxidants depends on various factors, including their concentration, accessibility, the ability to penetrate into cells and tissues, as well as on the individual characteristics of the body.

III. TOP antioxidants for athletes: food sources and advantages

Below is a list of the most important antioxidants for athletes, indicating their food sources and potential advantages:

  1. Vitamin C (ascorbic acid):

    • Food sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, Brussels cabbage, spinach.
    • Advantages for athletes:
      • A powerful antioxidant protects cells from damage by free radicals.
      • Participates in the synthesis of collagen necessary for the health of the joints and ligaments.
      • Strengthens the immune system, reducing the risk of infections.
      • Improves the absorption of iron, preventing anemia.
      • Reduces the level of cortisol (stress hormone) after intense training.
    • Consumption recommendations: Athletes are recommended to use 500-1000 mg of vitamin C per day, especially during periods of intense training and competitions.

  2. Vitamin E (Tokoferol):

    • Food sources: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts, walnuts), seeds (sunflower, pumpkin), avocado, green leafy vegetables.
    • Advantages for athletes:
      • Protects cell membranes from damage to free radicals.
      • Reduces oxidation of low density lipoproteins (LDL), “poor” cholesterol, which reduces the risk of cardiovascular diseases.
      • Improves blood circulation and delivery of oxygen to muscles.
      • Supports the health of the skin, hair and nails.
      • It can improve endurance and reduce muscle fatigue.
    • Consumption recommendations: Athletes are recommended to use 15-30 mg of vitamin E per day. It is important to choose natural forms of vitamin E (d-alpha tocopherol), which are better absorbed by the body.

  3. Vitamin A (retinol) and carotenoids (beta-carotene, lycopine, lutein):

    • Food sources:
      • Vitamin A (Retinol): Liver, fish oil, dairy products, eggs.
      • Beta-carotene: Carrots, pumpkin, battery, spinach, cabbage, mango, apricots.
      • Liquopin: Tomatoes, watermelons, pink grapefruit, guava.
      • Lutein and Zeaxanthin: Dark green leafy vegetables (spinach, cabbage, broccoli), egg yolk.
    • Advantages for athletes:
      • Vitamin A: Supports the health of vision, skin and mucous membranes. Participates in the growth and development of cells. Strengthens the immune system.
      • Beta-carotene: A powerful antioxidant protects cells from damage by free radicals. It is converted into vitamin A in the body.
      • Liquopin: Protects from DNA damage and reduces the risk of prostate cancer. Improves the health of the cardiovascular system.
      • Lutein and Zeaxanthin: Protect eyes from damage by ultraviolet radiation and reduce the risk of developing age -related macular degeneration.
    • Consumption recommendations: Athletes are recommended to use a sufficient number of products rich in vitamin A and carotenoids. It is important to remember that the excess of vitamin A can be toxic, therefore it is not recommended to take it in high doses in the form of additives without consulting a doctor.

  4. Selenium:

    • Food sources: Brazilian nuts, seafood (tuna, salmon, shrimp), meat, eggs, whole grain products.
    • Advantages for athletes:
      • An important component of glutathioneperoxidase, one of the key endogenous antioxidants.
      • Protects cells from damage by free radicals.
      • Strengthens the immune system.
      • Supports thyroid health, which plays an important role in metabolism.
      • It can improve recovery after training and reduce muscle pain.
    • Consumption recommendations: Athletes are recommended to use 55-70 mcg selenium per day. It is important not to exceed the upper permissible level of selenium consumption (400 mcg per day), as this can lead to toxicity.

  5. Zinc:

    • Food sources: Oysters, red meat, poultry, legumes, nuts, seeds, whole grain products.
    • Advantages for athletes:
      • An important component of superoxiddismutase (SOD), another key endogenous antioxidant.
      • Participates in protein synthesis and muscle restoration.
      • Strengthens the immune system.
      • Supports the health of the skin and mucous membranes.
      • Plays an important role in the healing of the wounds.
    • Consumption recommendations: Athletes are recommended to use 11-15 mg of zinc per day. Intensive training can increase the need for zinc.

  6. Manganese:

    • Food sources: Whole grain products, nuts, seeds, legumes, green leafy vegetables, tea.
    • Advantages for athletes:
      • An important component of superoxidsmutase (SOD).
      • Participates in the metabolism of carbohydrates, proteins and fats.
      • Supports the health of bones and joints.
      • Participates in collagen synthesis.
    • Consumption recommendations: Athletes are recommended to use 2-5 mg of manganese per day.

  7. Coenzim Q10 (COQ10):

    • Food sources: Meat (especially organs), fish (salmon, tuna), whole grain products, nuts, vegetable oils.
    • Advantages for athletes:
      • A powerful antioxidant protects cells from damage by free radicals.
      • Plays an important role in the production of energy in mitochondria.
      • Improves cardiovascular function.
      • It can improve endurance and reduce muscle fatigue.
    • Consumption recommendations: Athletes are recommended to use 30-200 mg COQ10 per day.

  8. Glutathione:

    • Food sources: Avocado, asparagus, spinach, broccoli, garlic, onion. Glutation is also synthesized in the body of amino acids (cysteine, glutamic acid, glycine).
    • Advantages for athletes:
      • One of the most important endogenous antioxidants.
      • Protects cells from damage by free radicals.
      • Participates in the detoxification of the body.
      • Strengthens the immune system.
      • It can improve recovery after training and reduce muscle pain.
    • Consumption recommendations: Athletes are recommended to consume products rich in the predecessors of glutation (cysteine, glutamic acid, glycine), such as dairy products, eggs, meat. It is also useful to use products containing sulfur (garlic, onions, broccoli) that are necessary for the synthesis of glutathione.

  9. Alpha-lipoic acid (Alk):

    • Food sources: Meat (especially organs), spinach, broccoli, Brussels cabbage, tomatoes, carrots. ALK is also synthesized in the body.
    • Advantages for athletes:
      • A powerful antioxidant, which acts both in a water -soluble and fat -soluble environment.
      • Restores other antioxidants, such as vitamin C, vitamin E and glutathione.
      • Improves insulin sensitivity.
      • Protects nerve cells from damage.
      • It can improve energy metabolism and reduce fatigue.
    • Consumption recommendations: Athletes are recommended to use 20-50 mg of Alc per day.

  10. Polyphenols (flavonoids, anthocyanins, resveratrol):

    • Food sources:
      • Flavonoids: Tea (green, black), cocoa, apples, onions, citrus fruits, berries, soy.
      • Anthocials: Berries (blueberries, raspberries, blackberries, cherries), red grapes, beets, red cabbage.
      • Resveratrol: Red wine, grapes, peanuts, berries.
    • Advantages for athletes:
      • Powerful antioxidants protecting cells from damage to free radicals.
      • Have anti -inflammatory properties.
      • Improve cardiovascular function.
      • Strengthen the immune system.
      • They can improve recovery after training and reduce muscle pain.
    • Consumption recommendations: Athletes are recommended to use a variety of products rich in polyphenols in the framework of a balanced diet.

IV. Strategies for optimizing antioxidant protection for athletes:

  1. Balanced nutrition:

    • The use of a variety of fruits, vegetables, berries, nuts, seeds and whole grains rich in antioxidants.
    • Ensuring the sufficient receipt of vitamins and minerals necessary for the functioning of endogenous antioxidant systems.
    • Compliance with the diet corresponding to the needs of the body in energy and nutrients.

  2. Hydration:

    • Maintaining the optimal level of hydration, since water is necessary for the normal functioning of all cells and tissues, including antioxidant systems.
    • The use of enough water before, during and after training.

  3. Moderate training:

    • Avoiding excessive and exhausting training, which can lead to a sharp increase in the formation of free radicals and depletion of antioxidant reserves of the body.
    • Planning of the training process, taking into account the principles of progressive overload and enough time to restore.

  4. Sufficient sleep:

    • Providing enough sleep (7-9 hours a day), since sleep is necessary to restore the body and maintain the normal functioning of the immune and antioxidant systems.

  5. Stress management:

    • Reducing the level of stress, since stress can increase the formation of free radicals and weaken the antioxidant protection of the body.
    • The use of relaxation techniques, such as meditation, yoga and breathing exercises.

  6. Restriction of the effects of toxins:

    • Avoiding smoking, drinking alcohol and the effects of other toxins that can increase the formation of free radicals and weaken the antioxidant protection of the body.

  7. Using antioxidant additives (with caution):

    • The use of antioxidant additives should be justified and is carried out under the control of a doctor or sports nutritionist.
    • It is not recommended to take high doses of antioxidant additives without need, as this can disrupt the balance between the formation of free radicals and antioxidant protection and reduce the adaptive mechanisms of the body.
    • Some studies show that high doses of antioxidant additives can reduce sports results and even increase the risk of injuries.

  8. Individual approach:

    • The need to take into account individual needs and characteristics of the body in the development of an antioxidant protection strategy.
    • Consultation with a doctor or sports nutritionist to determine the optimal nutrition plan and use antioxidant additives.

V. Studies and contradictions:

Despite numerous studies on the influence of antioxidants on the body of athletes, there are conflicting data. Some studies show that the use of antioxidants can improve sports results, reduce muscle fatigue and accelerate recovery after training. Other studies did not reveal the significant effect of antioxidants on sports indicators or even showed a negative effect of high doses of antioxidant additives.

These contradictions can be associated with various factors, such as:

  • Different doses and types of antioxidants: Different doses and types of antioxidants in various studies were used, which can affect the results.
  • Different sports and intensity of training: The influence of antioxidants can depend on the sport and intensity of training.
  • Individual characteristics of the body: The reaction to antioxidants can vary depending on the individual characteristics of the body, such as genetics, age, gender and state of health.
  • Methodological research restrictions: Some studies have methodological restrictions, such as a small sample size, the absence of a control group or biased methods for evaluating the results.

It is necessary to conduct further research to clarify the optimal doses and types of antioxidants for various sports and individual needs of athletes. It is also important to take into account potential risks and side effects of high doses of antioxidant additives.

VI. Conclusion: (Omitted as per instructions)

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