TOP antioxidants for athletes

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TOP antioxidants for athletes: full guide to optimize performance and restoration

Free radicals and oxidative stress in sports

Intensive physical exercises, which are an integral part of the athlete’s life, create an increased need for oxygen. This increased oxygen flow, although necessary for generating energy and maintaining muscle activity, leads to an increase in the production of free radicals. Free radicals are unstable molecules containing an immutable electron, which makes them highly reactive. They strive to stabilize, taking away electrons from other molecules, in a process called oxidation.

In small quantities, free radicals play an important role in cell alarm and immune response. However, when their production exceeds the body’s ability to neutralize them, a state arises known as oxidative stress. Oxidative stress can harm the cells, damaging DNA, lipids and proteins, which leads to inflammation, muscle fatigue, decreased productivity and increased risk of injuries.

For athletes whose activity requires optimal functioning of the body, oxidative stress is a serious problem. It can slow down restoration after training, worsen muscle function and increase susceptibility to diseases. Therefore, understanding the role of antioxidants and their effective use is crucial for maintaining health, improving productivity and achieving sports goals.

Antioxidants: Defenders from oxidative stress

Antioxidants are molecules that can neutralize free radicals, giving them an electron without turning into unstable molecules. They act as “cleaners” of free radicals, preventing their damaging effect on cells and tissues. There are two main types of antioxidants: endogenous (produced by the body) and exogenous (obtained from external sources, such as food and additives).

The body produces its own antioxidants, such as superoxidsmouth (SOD), catalase and glutathioneperoxidase. However, during intense training, endogenous protection may not be enough to neutralize an excess of free radicals. In such cases, exogenous antioxidants become indispensable.

The importance of antioxidants for athletes

Antioxidants play a multifaceted role in optimizing the health and performance of athletes:

• Reducing oxidative stress: The main function of antioxidants is the neutralization of free radicals and a decrease in oxidative stress. This allows you to protect the cells from damage and maintain the normal functioning of the body.
• Improving recovery: Reducing inflammation and muscle damage, antioxidants accelerate the recovery process after training. This allows athletes to train more often and more intense.
• Reduced muscle pain: Oxidative stress contributes to the development of delayed muscle pain (DOMS). Antioxidants help reduce DOMS, allowing athletes to return to training faster.
• Improving muscle function: Protecting muscle cells from damage, antioxidants support the optimal muscle function, including strength, endurance and power.
• Strengthening the immune system: Intensive training can suppress the immune system, making athletes more susceptible to diseases. Antioxidants support the immune function, reducing the risk of diseases.
• Protection against chronic diseases: Long-term oxidative stress can contribute to the development of chronic diseases, such as cardiovascular diseases and cancer. Antioxidants help protect the body from these risks.
• Improving cognitive function: Oxidative stress can negatively affect cognitive functions, such as memory and concentration. Antioxidants can improve cognitive functions, which is especially important for athletes who require quick decision -making and strategic thinking.

TOP antioxidants for athletes: detailed review

Below is a detailed review of the best antioxidants for athletes, with an emphasis on their advantages, sources and recommended dosages.

1. Vitamin C (ascorbic acid)

Vitamin C is a powerful water -soluble antioxidant playing an important role in the immune function, collagen synthesis and tissue restoration. It neutralizes free radicals in the aquatic environment of the body, such as blood and intracellular fluid.

• Advantages for athletes:

  • Reduces oxidative stress caused by physical exercises.
  • Supports immune function and reduces the risk of diseases.
  • Accelerates recovery after training.
  • Promotes the synthesis of collagen necessary for the health of the joints and ligaments.
  • Improves the absorption of iron.

• Sources:

  • Citrus fruits (oranges, lemons, grapefruits).
  • Berries (strawberries, blueberries, raspberries).
  • Kiwi.
  • Bulgarian pepper.
  • Broccoli.
  • Leaf greens (spinach, cabbage).

• Recommended dosage:

  • General recommendation: 500-2000 mg per day.
  • For athletes involved in intensive training: up to 3000 mg per day, divided into several tricks.
  • It is important to start with a smaller dose and gradually increase in order to avoid stomach disorders.

• Cautions:

  • High doses (more than 2000 mg) can cause diarrhea, nausea and abdominal pain.
  • Vitamin C can interact with some drugs. Consult a doctor before taking high doses, especially if you have any diseases.

2. Vitamin E (Tocopherol)

Vitamin E is a fat -soluble antioxidant that protects cell membranes from damage to free radicals. It is especially important for protecting lipids that make up cell membranes and low density lipoproteins (LDL).

• Advantages for athletes:

  • Reduces oxidative stress and muscle damage.
  • Improves recovery after training.
  • Supports immune function.
  • Can improve endurance.
  • He plays a role in protection against cardiovascular diseases.

• Sources:

  • Vegetable oils (sunflower, olive, safflore).
  • Nuts and seeds (almonds, sunflower seeds, hazelnuts).
  • Avocado.
  • Wheat germs.
  • Green sheet vegetables.

• Recommended dosage:

  • General recommendation: 15 mg (22.4 IU) per day.
  • For athletes involved in intensive training: 200-800 IU per day.
  • It is preferable to use the natural form of vitamin E (d-alpha tocopherol).

• Cautions:

  • High doses (more than 1000 IU) can increase the risk of bleeding.
  • Vitamin E can interact with anticoagulants (drugs that thin blood). Consult a doctor before taking high doses, especially if you take any medicine.

3. Selenium

Selenium is an important trace element that acts as an antioxidant, part of the enzyme glutathioneperoxidase. Glutathioneperoxidase plays a key role in protecting cells from oxidative damage.

• Advantages for athletes:

  • Reduces oxidative stress and inflammation.
  • Supports immune function.
  • Improves recovery after training.
  • He plays a role in the function of the thyroid gland, which is important for metabolism and energy.

• Sources:

  • Brazilian nuts (very rich source).
  • Seafood (tuna, plaster, sardins).
  • Meat (beef, chicken, pork).
  • Eggs.
  • Whole grain products.

• Recommended dosage:

  • General recommendation: 55 μg per day.
  • For athletes involved in intensive training: 100-200 mcg per day.

• Cautions:

  • High doses (more than 400 μg) can cause selenosis, a condition characterized by hair loss, problems with nails, nausea and fatigue.
  • Avoid taking selenium in combination with vitamin C, as vitamin C can reduce selenium assimilation.

4. Zinc

Zinc is an important mineral that is involved in many enzymatic reactions, including antioxidant protection. It is a component of superoxidsmouth (SOD), one of the main antioxidant enzymes in the body.

• Advantages for athletes:

  • Strengthens the immune system.
  • Accelerates wound healing and tissue restoration.
  • He plays a role in the synthesis of protein and muscle growth.
  • Can improve endurance.

• Sources:

  • Seafood (oysters, crabs, lobsters).
  • Red meat.
  • Bird.
  • Nuts and seeds (pumpkin seeds, cashew).
  • Whole grain products.
  • Legumes.

• Recommended dosage:

  • General recommendation: 11 mg per day for men, 8 mg per day for women.
  • For athletes involved in intensive training: 15-30 mg per day.

• Cautions:

  • High doses (more than 40 mg) can suppress the immune function and cause copper deficiency.
  • Zinc can interact with some drugs. Consult a doctor before taking high doses, especially if you take any medicine.

5. Coenzim Q10 (COQ10)

Coenzym Q10 is a fat -soluble compound that plays a key role in the production of energy in cells (mitochondria). It is also a powerful antioxidant that protects cell membranes and LDL from oxidation.

• Advantages for athletes:

  • Improves energy metabolism and endurance.
  • Reduces oxidative stress and inflammation.
  • Accelerates recovery after training.
  • It can improve the function of the cardiovascular system.

• Sources:

  • Meat (beef, pork, chicken).
  • Fish (salmon, tuna).
  • Nuts and seeds (peanuts, sesame seeds).
  • Vegetable oils (soy, rapeseed).
  • Small quantities are found in vegetables, such as broccoli and spinach.

• Recommended dosage:

  • General recommendation: 30-100 mg per day.
  • For athletes involved in intensive training: 100-300 mg per day.
  • It is preferable to use the form of the Kilikhinol form (the restored form COQ10), since it is better absorbed.

• Cautions:

  • It rarely causes side effects, but in some people can cause nausea, diarrhea or insomnia.
  • COQ10 can interact with anticoagulants and some medicines for blood pressure. Consult a doctor before taking, especially if you take any medicine.

6. Alpha-lipoic acid (ALA)

Alpha-lipoic acid is a powerful antioxidant, which is dissolved in both water and in fat, which allows it to neutralize free radicals in various parts of the cell. It also plays an important role in glucose metabolism and energy production.

• Advantages for athletes:

  • Reduces oxidative stress and inflammation.
  • Improves sensitivity to insulin and glucose metabolism.
  • Accelerates recovery after training.
  • It can improve the function of the nervous system.

• Sources:

  • ALA in small quantities is contained in some products such as red meat, offal (liver, heart), broccoli, spinach and tomatoes.
  • Most often accepted in the form of an additive.

• Recommended dosage:

  • General recommendation: 200-600 mg per day.
  • For athletes involved in intensive training: 300-600 mg per day, divided into several tricks.

• Cautions:

  • It can cause a stomach disorder in some people.
  • ALA can reduce blood sugar, so diabetics should be careful and control the blood sugar.
  • ALA can interact with some drugs. Consult a doctor before taking, especially if you take any medicine.

7. Glutathione

Glutation is a tripeptide (consisting of three amino acids: glutamic acid, cysteine ​​and glycine), which is one of the most powerful and important antioxidants in the body. It plays a key role in detoxification, immune function and cell protection from oxidative damage.

• Advantages for athletes:

  • Reduces oxidative stress and inflammation.
  • Improves recovery after training.
  • Supports immune function.
  • Improves the detoxification of the body.
  • Can improve endurance.

• Sources:

  • Glutation is contained in some products such as avocado, asparagus, spinach and grapefruit, but its assimilation from food is limited.
  • It can be taken in the form of an additive, but its bioavailability is limited.
  • The best way to increase the level of glutathione in the body is to consume glutathione predecessors, such as N -acetylcystein (NAC).

• Recommended dosage:

  • Glutation additives: 250-1000 mg per day.
  • NAC: 600-1200 mg per day.

• Cautions:

  • It rarely causes side effects, but in some people can cause stomach disorder.
  • NAC can interact with some drugs. Consult a doctor before taking, especially if you take any medicine.

8. Carotenoids (beta-carotene, lycopine, lutein, zeaxanthin)

Carotinoids are a group of pigments contained in plants that have antioxidant properties. They are especially important for protection against oxidative damage caused by ultraviolet radiation and other environmental factors.

• Beta-carotene: It turns into vitamin A in the body and is a powerful antioxidant.

• Liquopin: Especially effective in protection against oxidative damage to DNA.

• Lutein and Zeaxanthin: Important to the health of the eyes and protection against age -related macula degeneration.

• Advantages for athletes:

  • Reduce oxidative stress and inflammation.
  • Protect the skin from damage caused by the sun.
  • Support the health of the eyes.
  • They can improve the immune function.

• Sources:

  • Beta-carotene: Carrots, sweet potatoes, pumpkin, spinach, cabbage.
  • Liquopin: Tomatoes, watermelon, pink grapefruit.
  • Lutein and Zeaxanthin: Dark green leafy vegetables (spinach, cabbage, broccoli), corn, egg yolks.

• Recommended dosage:

  • Obtaining a sufficient amount of carotenoids from food is usually enough.
  • Reception of additives should be carried out under the supervision of a doctor.
  • Beta-carotene: 6-15 mg per day (if you need an addition).
  • Likopin: 10-30 mg per day (if you need an addition).
  • Luthein and Zeaksantin: 10-20 mg per day (if you need an addition).

• Cautions:

  • High doses of beta-carotene can increase the risk of lung cancer among smokers.
  • In general, carotenoids are safe, but with high doses, they can cause yellowing of the skin (carotinemia).

9. Polyphenols (resveratrol, querecetin, catechins)

Polyphenols are a large group of plant compounds with powerful antioxidant and anti -inflammatory properties. They are contained in many fruits, vegetables, berries, tea, coffee and cocoa.

• Resveratrol: Contained in red wine, grapes and berries.

• Quercetin: Contained in apples, onions, citrus fruits and broccoli.

• Catechins: Contained in green tea.

• Advantages for athletes:

  • Reduce oxidative stress and inflammation.
  • Improve restoration after training.
  • Improve the function of the cardiovascular system.
  • Can improve endurance.
  • Support the immune function.

• Sources:

  • Resveratrol: Red wine, grapes, berries (especially blueberries and raspberries), peanuts.
  • Quercetin: Apples, onions (especially red), capers, citrus fruits, broccoli, asparagus, cherries, grapes, berries.
  • Catechins: Green tea (especially the match), dark chocolate, berries.

• Recommended dosage:

  • Getting enough polyphenols from food is usually enough.
  • Reception of additives should be carried out under the supervision of a doctor.
  • Resveratrol: 150-500 mg per day (if you need an addition).
  • Quercetin: 500-1000 mg per day (if you need an addition).
  • Catechins: 300-600 mg per day (if you need an addition).

• Cautions:

  • High doses of resveratrol can cause stomach disorder.
  • Quercetin can interact with some drugs.
  • High consumption of green tea can affect the absorption of iron.

10. Anthocyani

Anthocyans are water -soluble pigments belonging to a group of flavonoids that give fruits, vegetables and colors bright colors (red, blue, purple). They have powerful antioxidant and anti -inflammatory properties.

• Advantages for athletes:

  • Reduce oxidative stress and inflammation.
  • Improve restoration after training.
  • Improve the function of the cardiovascular system.
  • Can improve cognitive functions.

• Sources:

  • Berries (blueberries, raspberries, blackberries, strawberries, cranberries, asi).
  • Red grapes.
  • Black currant.
  • Red cabbage.
  • Cherry.
  • Eggplant.

• Recommended dosage:

  • Obtaining a sufficient number of anthocyans from food is usually enough.
  • There are no special recommendations for the dosage of anthocyan supplements, but doses from 50 to 300 mg per day are usually used.

• Cautions:

  • Anthocyans are usually well tolerated, but in some people a stomach disorder can cause.

Strategies for the use of antioxidants for athletes

To achieve maximum benefits from antioxidants, it is recommended to follow the following strategies:

• Emphasis on whole products: The main source of antioxidants should be a variety of diet, rich in fruits, vegetables, berries, nuts and seeds. Whole products contain not only antioxidants, but also other beneficial nutrients, such as vitamins, minerals and fiber.
• Balanced approach: You should not rely solely on the additives of antioxidants. It is important to maintain a balanced diet and a healthy lifestyle, including regular training, sufficient sleep and stress management.
• Reception time: Some studies show that taking antioxidants immediately before or after training may prevent adaptation to training. It is recommended to take antioxidants at another time of the day, so as not to interfere with the natural processes of recovery and adaptation.
• Individual approach: The need for antioxidants can vary depending on the intensity of training, age, gender, genetics and general health. It is important to consider individual needs and consult a doctor or a nutritionist to determine the optimal strategy for taking antioxidants.
• Quality of additives: If you decide to take antioxidants’ additives, choose high -quality products from reliable manufacturers. Make sure the additives have been tested for cleanliness and content.
• Status Monitoring: Carefully follow your well -being and performance. If you notice any negative effects from taking antioxidants, stop using them and consult your doctor.

Contradictions and warnings

Despite the many advantages of antioxidants, it is important to take into account some contradictions and warnings:

• Potential suppression of adaptation to training: Some studies show that high doses of antioxidants can suppress adaptation to training, interfering with the natural processes of restoration and muscle growth.
• The risk of an overdose: Reception of excessively high doses of antioxidants can lead to side effects and interactions with drugs.
• Insufficient knowledge: Some antioxidants, such as polyphenols, are still not sufficiently studied in the context of sports activities.
• Individual sensitivity: People can react differently to antioxidants. Some may experience positive effects, while others may not notice any changes or experience side effects.

Conclusion

Antioxidants play an important role in protecting the body of athletes from oxidative stress caused by intensive training. The inclusion in the diet of products rich in antioxidants, as well as, if necessary, intake of additives, can help reduce inflammation, accelerate recovery, improve immune function and increase performance. However, it is important to remember the need for a balanced approach, individual sensitivity and potential risks of an overdose. Consultation with a doctor or nutritionist will help determine the optimal strategy for taking antioxidants to achieve maximum benefit and avoid negative consequences.