TOP antioxidants to protect the athlete’s body

TOP antioxidants to protect the athlete’s body

1. Oxidative stress and sport: relationship and consequences

Physical activity, especially intensive and long, inevitably leads to increased oxygen consumption. This process, necessary for the production of energy, is accompanied by an increase in the formation of free radicals – unstable molecules containing an unpaired electron. Free radicals strive to “take” the electron from other molecules, causing a chain reaction, known as oxidative stress.

Moderate oxidative stress can be useful for athletes, since it stimulates the body’s adaptation to physical activity, improves insulin sensitivity and increases the activity of antioxidant enzymes. However, when the formation of free radicals exceeds the body’s ability to neutralize them, chronic oxidative stress occurs.

The consequences of chronic oxidative stress for athletes can be very serious:

• Muscle damage: Free radicals can damage muscle fibers, slow down recovery after training, cause muscle pain and inflammation, and increase the risk of injuries.
• Reduced immunity: Oxidative stress suppresses the function of the immune system, making athletes more susceptible to infections and diseases.
• Deterioration of performance: The decrease in muscle strength, endurance and coordination of movements, as well as the deterioration of cognitive functions (concentration, memory) directly affect sports results.
• Accelerated aging: Oxidative stress contributes to damage to DNA, proteins and lipids, which accelerates the aging process and increases the risk of chronic diseases.
• Cardiovascular diseases: Free radicals can oxidize low density cholesterol (LDL), contributing to the formation of atherosclerotic plaques and increasing the risk of cardiovascular diseases.

Understanding the mechanisms of oxidative stress and its consequences is critical for the development of effective strategies for protecting the athlete’s body. Antioxidants play a key role in this protection, neutralizing free radicals and preventing cell damage.

2. Classification of antioxidants: vitamins, minerals, phytochemicals

Antioxidants are substances that can slow down or prevent oxidation of other molecules. They act by neutralizing free radicals, giving them an electron, without becoming the radicals themselves. Antioxidants can be endogenous (produced by the body) and exogenous (coming from the outside, mainly with food).

The main classification of antioxidants includes:

• Vitamins:
  • Vitamin C (ascorbic acid): Water -soluble vitamin, a powerful antioxidant that protects cells from damage by free radicals in the aquatic environment. Participates in the synthesis of collagen, strengthens the immune system and improves the absorption of iron.
  • Vitamin E (Tokoferol): Fatable vitamin, which protects cell membranes from lipid oxidation. Participates in the regulation of immune function, supports the health of the skin and hair.
  • Vitamin A (Retinol): Fatable vitamin, necessary for vision, growth and development of cells. Beta-carotene, the predecessor of vitamin A, also has antioxidant properties.
• Minerals:
  • Selenium: A microelement, which is part of glutathioneperoxidase, a powerful antioxidant enzyme that protects the cell from damage by lipid peroxides.
  • Zinc: A microelement necessary for the activity of many enzymes, including superoxidsmutase, which is involved in neutralization of superoxide radical. It also plays an important role in the immune function.
  • Manganese: A microelement, also part of superoxiddismutase.
  • Copper: The microelement necessary for the activity of cytochrome with oxidases involved in the production of energy in mitochondria.
• Phytochemistas (plant compounds):
  • Carotenoids (beta-carotene, lycopin, lutein, zeaxanthin): Fatty pigments contained in vegetables and fruits. Beta-carotene is the predecessor of vitamin A. Likopin has powerful antioxidant properties and protects from prostate cancer. Luthein and Zeaksantin protect the eyes from damage to free radicals.
  • Flavonoids (quercetin, catechins, anthocyans): Water -soluble compounds contained in vegetables, fruits, berries, tea and wine. Quercetin has anti -inflammatory and anti -allergic properties. Catechins are contained in green tea and have antioxidant and anti -cancer properties. Anthocyans are contained in berries and give them a bright color. They have powerful antioxidant and anti -inflammatory properties.
  • Polyphenols (resveratrol, curcumin): Contained in grapes, red wine, turmeric and other plants. Resveratrol has antioxidant, anti -inflammatory and cardioprotective properties. Kurkumin has anti -inflammatory, antioxidant and anti -cancer properties.
  • Tiols (allicin): Contained in garlic and onion. Allicine has antioxidant, anti -inflammatory and antimicrobial properties.
  • Glucosinolates (sulforafan): Contained in cruciferous vegetables (broccoli, cabbage, colored cabbage). Sulforafan has antioxidant and anti -cancer properties.

This classification is not exhaustive, but it covers the main groups of antioxidants that play an important role in protecting the athlete’s body from oxidative stress.

3. Vitamin C: powerful protection against free radicals

Vitamin C, or ascorbic acid, is a water -soluble vitamin that plays an important role in maintaining the health of athletes. It is a powerful antioxidant that can neutralize free radicals in the aquatic environment of the body, protecting the cells from damage.

Vitamin C action mechanism:

Vitamin C gives electrons to free radicals, stabilizing them and preventing cell damage. It is also able to restore the oxidized forms of other antioxidants, such as vitamin E, returning antioxidant activity to them.

The benefits of vitamin C for athletes:

• Reducing oxidative stress: Vitamin C reduces the level of free radicals formed as a result of intense training, thereby reducing oxidative stress and muscle damage.
• Acceleration of recovery: Vitamin C helps to restore muscles after training, reduces muscle pain and inflammation.
• Strengthening the immune system: Vitamin C plays an important role in maintaining the immune function, protecting athletes from infections and diseases caused by intensive training.
• Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which is the main component of connective tissue (tendons, ligaments, cartilage). Strengthening connective tissue reduces the risk of injuries.
• Improving the assimilation of iron: Vitamin C improves the absorption of iron from plant sources, which is especially important for athletes adhering to a vegetarian or vegan diet.

Sources of vitamin C:

The best sources of vitamin C are fruits and vegetables, especially:

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blueberries, raspberries, currants)
• Kiwi
• Pepper (especially red and yellow)
• Broccoli
• Cabbage (white, colored, Brussels)
• Spinach
• Tomatoes

Recommendations for the consumption of vitamin C for athletes:

The recommended daily dose of vitamin C for adults is 75-90 mg. Athletes subject to intensive training may require more vitamin C, up to 200-500 mg per day. However, excessive consumption of vitamin C (more than 2000 mg per day) should be avoided, as this can lead to side effects, such as stomach and diarrhea.

4. Vitamin E: Protection of cell membranes and improvement of recovery

Vitamin E is a group of fat -soluble compounds, known as tocopherols and tocotrienols. Alpha-tocopherol is the most active form of vitamin E in the human body.

Vitamin E action mechanism:

Vitamin E is a powerful antioxidant that protects cell membranes from lipid oxidation. He interrupts the chain reactions of the formation of free radicals in lipids, thereby preventing cell damage.

The benefits of vitamin E for athletes:

• Muscle damage protection: Vitamin E reduces muscle damage caused by intensive training, reducing oxidative stress and inflammation.
• Improving recovery: Vitamin E helps to restore muscles after training, reduces muscle pain and accelerates the healing of microtrauma.
• Strengthening the immune system: Vitamin E supports the immune function, protecting athletes from infections and diseases.
• Improving blood circulation: Vitamin E improves blood circulation, contributing to the delivery of oxygen and nutrients to the muscles.
• Protection against cardiovascular diseases: Vitamin E prevents ldl cholesterol oxidation, reducing the risk of forming atherosclerotic plaques and cardiovascular diseases.

Sources of vitamin E:

The best sources of vitamin E is:

• Vegetable oils (sunflower, olive, soy, corn, cotton)
• Nuts and seeds (almonds, hazelnuts, walnuts, sunflower seeds)
• Green sheet vegetables (spinach, broccoli)
• Avocado
• Wheat germs

Recommendations for the consumption of vitamin E for athletes:

The recommended daily dose of vitamin E for adults is 15 mg. Athletes subject to intensive training may need more vitamin E, up to 30-50 mg per day. However, excessive consumption of vitamin E (more than 1000 mg per day) should be avoided, as this can lead to side effects, such as increased bleeding and blood coagulation.

5. Selenium: key mineral for antioxidant protection

Selenium is a trace element that plays an important role in maintaining the health of athletes. It is part of glutathionepexidase, a powerful antioxidant enzyme that protects the cell from damage by lipid peroxides.

Selena’s action mechanism:

Selenium is a necessary component of glutathioneperoxidase, enzyme, which catalyzes the reaction of neutralization of lipid peroxides formed as a result of oxidative stress. Lipid peroxides are toxic compounds that can damage cell membranes and DNA.

The benefits of Selena for athletes:

• Reducing oxidative stress: Selenium reduces the level of lipid peroxides, thereby reducing oxidative stress and muscle damage.
• Improving recovery: Selenium helps to restore muscles after training, reduces muscle pain and inflammation.
• Strengthening the immune system: Selenium plays an important role in maintaining the immune function, protecting athletes from infections and diseases.
• Cancer Protection: Selenium has anti -cancer properties and can reduce the risk of developing certain types of cancer.
• Support for thyroid function: Selenium is necessary for the normal function of the thyroid gland, which regulates metabolism and energy metabolism.

Sources of Selena:

The best sources of Selena are:

• Brazilian nuts (one nut contains about 70 mcg selenium)
• Seafood (tuna, cod, shrimp, salmon)
• Meat (beef, pork, chicken)
• Eggs
• Whole grain products (brown rice, oatmeal)
• Sunflower seeds

Recommendations for selenium consumption for athletes:

The recommended daily dose of selenium for adults is 55 μg. Athletes subject to intensive training may need more selenium, up to 100-200 mcg per day. However, excessive selenium consumption (more than 400 mcg per day) should be avoided, as this can lead to side effects, such as hair loss, nausea and damage to the nervous system.

6. Zinc: An important mineral for immunity and recovery

Zinc is a trace element necessary for the activity of many enzymes, including superoxidsmutase (SOD), which is involved in neutralization of superoxide radical. It also plays an important role in the immune function.

Zinc mechanism:

Zinc is part of superoxidsmutase, an enzyme that catalyzes the reaction of the transformation of superoxide radical (O2-) into hydrogen peroxide (H2O2). Hydrogen peroxide is then neutralized by other antioxidant enzymes, such as catalase and glutathioneperoxidase.

The benefits of zinc for athletes:

• Strengthening the immune system: Zinc plays an important role in maintaining the immune function, stimulating the production and activity of immune cells. Zinc deficiency can lead to a decrease in immunity and increased susceptibility to infections.
• Improving recovery: Zinc helps to restore tissues after injuries and training, participating in the synthesis of protein and collagen.
• Reducing inflammation: Zinc has anti -inflammatory properties and can reduce the level of inflammatory markers in the body.
• Hormonal balance support: Zinc plays an important role in maintaining the normal level of testosterone, hormone, which is important for muscle growth and recovery.
• Improving taste and smell: Zinc is necessary for the normal functioning of taste and olfactory receptors.

Sources of zinc:

The best sources of zinc are:

• Seafood (oysters, crabs, shrimp)
• Meat (beef, pork, lamb)
• Bird (chicken, turkey)
• Nuts and seeds (pumpkin, cashew, almonds)
• Whole grain products (oatmeal, brown rice)
• Legumes (beans, lentils)

Recommendations for zinc consumption for athletes:

The recommended daily dose of zinc for adults is 11 mg for men and 8 mg for women. Athletes subject to intensive training may need more zinc, up to 15-25 mg per day. However, excessive gas consumption (more than 40 mg per day) should be avoided, as this can lead to side effects, such as nausea, vomiting and violation of copper assimilation.

7. Kvercetin: powerful flavonoid with anti -inflammatory properties

Quercetin is a flavonoid contained in many fruits, vegetables and berries. It has powerful antioxidant and anti -inflammatory properties.

Quercetin action mechanism:

Quercetin neutralizes free radicals, protecting the cells from damage. It also inhibits the release of histamine, a substance that causes allergic reactions and inflammation. In addition, quercetin can improve the function of mitochondria, increasing energy production.

The benefits of quercetine for athletes:

• Reducing inflammation: Quercetin reduces the level of inflammatory markers in the body, reducing muscle pain and accelerating recovery after training.
• Strengthening the immune system: Quercetin strengthens the immune system, protecting athletes from infections and diseases.
• Improvement of endurance: Quercetin can improve endurance, increasing the amount of mitochondria and improving their function.
• Allergy protection: Quercetin can reduce allergies, inhibiting the release of histamine.
• Protection against cardiovascular diseases: Quercetin reduces the risk of developing cardiovascular diseases, improving the function of blood vessels and reducing cholesterol.

Quercetin sources:

The best quercetine sources are:

• Onions (especially red)
• Apples
• Berries (cranberries, blueberries, raspberries)
• Grape
• Tea (green and black)
• Cakes

Recommendations for quercetin consumption for athletes:

There is no established recommended daily dose of querecetin. However, studies show that doses from 500 to 1000 mg per day can be safe and effective for improving sports results. Quercetin is better absorbed in combination with fats and vitamin C.

8. Resveratrol: Polyphenol with cardioprotective properties

Resveratrol is a polyphenol contained in grapes, red wine, berries and peanuts. It has antioxidant, anti -inflammatory and cardioprotective properties.

Resveratrol action mechanism:

Resveratrol activates sirtuins, a group of proteins that participate in the regulation of aging and metabolism. It also improves the function of the endothelium, a layer of cells lining the inner surface of the vessels. In addition, resveratrol can reduce the level of inflammatory markers and protect the cells from damage to free radicals.

The benefits of resveratrol for athletes:

• Improving the cardiovascular function: Resveratrol improves endothelium function, reduces cholesterol and blood pressure, thereby reducing the risk of developing cardiovascular diseases.
• Improvement of endurance: Resveratrol can improve endurance, increasing the amount of mitochondria and improving their function.
• Reducing inflammation: Resveratrol reduces the level of inflammatory markers in the body, reducing muscle pain and accelerating recovery after training.
• Cancer Protection: Resveratrol has anti -cancer properties and can reduce the risk of developing certain types of cancer.
• Improving cognitive functions: Resveratrol can improve cognitive functions, such as memory and concentration.

Sources of resveratrol:

The best sources of resveratrol are:

• Red grapes and red wine
• Berries (blueberries, raspberries, cranberries)
• Peanut
• Chocolate (dark)

Recommendations for reserve consumption for athletes:

There is no established recommended daily dose of resveratrol. However, studies show that doses from 50 to 500 mg per day can be safe and effective for improving sports results and maintaining health.

9. Kurkumin: powerful antioxidant from turmeric with anti -inflammatory properties

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. It has powerful antioxidant, anti -inflammatory and anti -cancer properties.

The mechanism of action of turcumumin:

Kurkumin neutralizes free radicals, protecting the cells from damage. It also inhibits the activity of inflammatory enzymes and reduces the level of inflammatory markers in the body. In addition, curcumin can improve brain function and protect against neurodegenerative diseases.

The benefits of curcumin for athletes:

• Reducing inflammation: Kurkumin reduces the level of inflammatory markers in the body, reducing muscle pain and accelerating recovery after training.
• Improving recovery: Kurkumin helps to restore muscles after training, reduces muscle pain and inflammation.
• Reducing joint pain: Kurkumin can reduce pain and inflammation in the joints, relief of arthritis symptoms.
• Improving the function of the brain: Kurkumin can improve brain function, improving memory and concentration.
• Cancer Protection: Kurkumin has anti -cancer properties and can reduce the risk of developing certain types of cancer.

Curkumin sources:

Turmeric is the main source of curcumin. The addition of black pepper improves the absorption of curcumin.

Recommendations for the consumption of turcumin for athletes:

There is no established recommended daily dose of curcumin. However, studies show that doses from 500 to 2000 mg per day can be safe and effective for improving sports results and maintaining health. It is important to use turmeric with black pepper, since the piperin contained in black pepper significantly improves the absorption of curcumin.

10. Strategies for the use of antioxidants in a sports diet

The effective use of antioxidants in a sports diet requires an integrated approach taking into account the individual needs of the athlete, the intensity of training and nutritional features.

Basic principles:

• Balanced nutrition: The basis of a sports diet should be whole, raw foods rich in antioxidants: fruits, vegetables, berries, whole grain products, nuts and seeds. A variety of products provides the intake of a wide range of antioxidants with various mechanisms of action.
• Coordination with a training schedule: The consumption of antioxidants should be coordinated with a training schedule. For example, before intensive training, you can use products rich in vitamin C to protect against oxidative stress. After training, it is important to ensure the intake of antioxidants, such as vitamin E and selenium, to accelerate muscle restoration.
• Individual approach: Needs for antioxidants may vary depending on the intensity of training, age, gender and athlete health. It is recommended to consult a doctor or nutritionist to develop an individual nutrition strategy.
• Avoid excessive consumption: Excessive consumption of antioxidants can lead to side effects and even reducing adaptation to training. It is important to adhere to the recommended doses and not abuse additives.
• Natural sources are preferable: Preference should be given to natural sources of antioxidants – fruits, vegetables, berries, nuts and seeds. Addresses of antioxidants should only be used if necessary and under the control of a specialist.

Examples of practical recommendations:

• Breakfast: Oatmeal with berries and nuts, fruit smoothies with the addition of spinach.
• Dinner: A salad of fresh vegetables with olive oil and sunflower seeds, fish (salmon, tuna) with brown rice.
• Dinner: Kurin fillet with broccoli and Kinoa.
• Snacks: Fruits, berries, nuts, yogurt.
• Drinks: Green tea, berry fruit drinks, freshly squeezed juices.

Examples of using antioxidant additives (under the control of a specialist):

• Vitamin C: To strengthen the immune system and protect against oxidative stress.
• Vitamin E: To protect cell membranes and improve muscle restoration.
• Selenium: To maintain antioxidant protection and thyroid function.
• Quercetin: To reduce inflammation and improve endurance.
• Curcumin: To reduce inflammation and accelerate recovery.

It is important to remember:

Antioxidants are an important component of a sports diet, but they are not a panacea. To achieve maximum results, it is necessary to combine proper nutrition with an adequate training and rest mode.