Antioxidants: Protection of the athlete’s body from free radicals

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Antioxidants: Protection of the athlete’s body from free radicals

1. Free radicals and oxidative stress: threat to athletic performance

    1. The nature of free radicals: Free radicals are unstable molecules characterized by the presence of an immutable electron. This electronic inferiority makes them highly reactive, forcing them to “steal” electrons in other molecules to gain stability. This process, called oxidation, launches a chain reaction, as a result of which more and more free radicals are formed.
    1. Free radical formation: Free radicals are formed in the body as a natural by -product of normal metabolic processes, such as breathing and digestion. However, their formation increases sharply under the influence of certain factors, including:
    • Intensive physical activity: During training, oxygen consumption increases significantly, which leads to increased production of free radicals in mitochondria of muscle cells.
    • Environmental pollution: Contaminated air containing ozone, exhaust gases and other toxins contributes to the formation of free radicals in the lungs and other tissues.
    • Ultraviolet radiation: A long stay in the sun without protection leads to the formation of free radicals in the skin.
    • Smoking: Tobacco smoke contains a huge amount of free radicals and other harmful substances that have a destructive effect on the body.
    • Inal meals: The deficiency of antioxidants in the diet and excess processed products containing trans fats and refined sugar increase the risk of oxidative stress.
    • Chronic stress: Psychological stress can also contribute to the formation of free radicals and weaken the antioxidant protection of the body.
    • Inflammation: Inflammatory processes caused by injuries or infections are accompanied by increased formation of free radicals.
    1. Oxidizing stress: imbalance in the system: Oxidative stress occurs when the formation of free radicals exceeds the body’s ability to neutralize them using antioxidants. This imbalance leads to damage to cells, tissues and organs.
    1. The effect of oxidative stress on the athlete’s body: Oxidative stress has a negative impact on various aspects of the athlete’s health and productivity:
    • Muscle damage: Free radicals attack muscle cells, causing damage to proteins, lipids and DNA. This leads to muscle fatigue, a decrease in strength and endurance, as well as an increase in recovery time after training.
    • Inflammation: Oxidative stress enhances inflammatory processes in the body, which can lead to chronic diseases and injuries.
    • Reduced immunity: Free radicals weaken the immune system, making the athlete more susceptible to infections.
    • DNA damage: Oxidative stress can damage cell DNA, increasing the risk of cancer and other diseases.
    • Acceleration of aging: Free radicals contribute to the aging of cells and tissues, reducing the overall health and longevity of the athlete.
    • Disorders of the function of mitochondria: Mitochondria, “energy stations” of cells are especially vulnerable to the effects of free radicals. Damage to mitochondria leads to a decrease in energy production and a deterioration in physical performance.
    • Cardiovascular diseases: Oxidative stress contributes to the development of atherosclerosis and other cardiovascular diseases that can limit a sports career.
    • Neurodegenerative diseases: Although this is less relevant for young athletes, long -term oxidative stress can increase the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease, in the future.

2. Antioxidants: the body of the body from free radicals

    1. Definition and classification of antioxidants: Antioxidants are substances that can neutralize free radicals, preventing or slowing down their destructive effects on the cells and tissues of the body. They act, giving their electrons to free radicals, thereby stabilizing them and stopping the chain oxidation reaction. Antioxidants can be classified according to various signs:
    • By origin:
      • Endogenous (internal): It is produced by the body. Examples: Superoxiddismutase (SOD), glutathioneperoxidase (GPO), Catalase.
      • Exogenous (external): Enter the body from the outside, with food or additives. Examples: vitamin C, vitamin E, beta-carotene, selenium.
    • By the mechanism of action:
      • Primary antioxidants: Directly interact with free radicals, neutralizing them. Examples: SOD, GPO, Vitamin E.
      • Secondary antioxidants: Primary antioxidants regenerate or prevent the formation of free radicals. Examples: vitamin C, glutathione.
    • In solubility:
      • Water -soluble: Dissolve in water and act in the aquatic environment. Example: Vitamin S.
      • Fat -soluble: Dissolve in fats and act in the lipid medium of the cell, for example, in cell membranes. Example: Vitamin E.
    1. The main antioxidants and their role in the athlete’s body:

    • Vitamin C (ascorbic acid): Water -soluble vitamin, which is a powerful antioxidant.

      • Role: Neutralizes free radicals in the aquatic environment of the cell, protects DNA, proteins and lipids from oxidative damage. Vitamin E. regenerates in the synthesis of collagen necessary for the health of the joints and ligaments. Supports the immune system. Improves the absorption of iron.
      • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), vegetables (bell pepper, broccoli, spinach).
      • Features for athletes: High doses of vitamin C (more than 1000 mg per day) can prevent adaptation to endurance training, so moderate consumption is recommended.

    • Vitamin E (Tokoferol): Fatable vitamin, which is an important antioxidant.

      • Role: Protects cell membranes from oxidative damage, prevents lipid oxidation. Improves blood circulation. Supports skin health.
      • Sources: Vegetable oils (sunflower, olive, soybean), nuts (almonds, hazelnuts), seeds (sunflower), avocado, green leafy vegetables.
      • Features for athletes: Vitamin E can help reduce muscle damage and inflammation after intense training.

    • Beta-carotene (provitamin A): Fat -soluble carotenoid, which is the predecessor of vitamin A.

      • Role: Neutralizes free radicals, especially single oxygen. It turns into vitamin A, which is necessary for vision, immune system and skin health.
      • Sources: Carrots, sweet potatoes, pumpkin, mangoes, apricots, dark green leafy vegetables (spinach, cabbage).
      • Features for athletes: Beta-carotene can help protect the skin from damage by ultraviolet radiation during open-air training.

    • Selenium: A trace element that is a component of glutathioneperoxidase (GPO), an important antioxidant enzyme.

      • Role: Participates in antioxidant protection, maintaining the activity of the GPO. It is necessary for the normal function of the thyroid gland. Participates in the work of the immune system.
      • Sources: Brazilian nuts, seafood (tuna, cod, shrimp), meat (beef, chicken), eggs, whole grain products.
      • Features for athletes: Selena deficiency can worsen antioxidant protection and increase the risk of muscle damage.

    • Zinc: A trace element that is involved in the work of many enzymes, including superoxidsmutases (SOD).

      • Role: Participates in antioxidant protection, maintaining the activity of SOD. It is necessary for the immune system, wound healing and DNA synthesis.
      • Sources: Seafood (oysters, crabs), meat (beef, pork), nuts, seeds, legumes.
      • Features for athletes: Zinc can help support the immune system during intense training and competitions.

    • Coenzim Q10 (COQ10): The fat -soluble substance that is involved in the production of energy in mitochondria and is an antioxidant.

      • Role: Participates in the process of cellular respiration and the production of ATP (adenosine triphosphate), the main source of energy for cells. Neutralizes free radicals in mitochondria and cell membranes.
      • Sources: Meat (beef, pork), fish (salmon, tuna), nuts, seeds, vegetable oils. It is also synthesized in the body.
      • Features for athletes: COQ10 can help improve endurance and reduce muscle fatigue. With age, the production of COQ10 in the body decreases, so additives can be useful for elderly athletes.

    • Glutathione: Tripeptide, consisting of three amino acids (glutamine, cysteine ​​and glycine), which is a powerful antioxidant.

      • Role: Neutralizes free radicals, participates in the detoxification of the body, regenerates other antioxidants (for example, vitamin C). Protects cells from damage.
      • Sources: Synthesized in the body. The consumption of products rich in gray, such as cruciferous vegetables (broccoli, cabbage, cauliflower), garlic and onions, can help increase the level of glutathione. Glutation additives are not always well absorbed, so it is better to stimulate its synthesis in the body.
      • Features for athletes: Glutation can help reduce muscle damage and inflammation after intense training.

    • Superoxidydadysmutaza (sod): An enzyme that catalyzes the transformation of a superoxide radical into hydrogen peroxide and oxygen.

      • Role: One of the main antioxidant enzymes in the body. Protects cells from damage with a superoxide radical, which is one of the most common free radicals.
      • Sources: It is produced by the body. SOD additives are poorly absorbed, so it is better to stimulate its synthesis in the body with proper nutrition and physical exercises.
      • Features for athletes: SOD can help reduce muscle damage and inflammation after intense training.

    • Anthocials: Pigments that give fruits and vegetables red, purple and blue.

      • Role: Powerful antioxidants that neutralize free radicals and protect the cells from damage. Have anti -inflammatory properties.
      • Sources: Berries (blueberries, raspberries, blackberries, cranberries), cherry, red grapes, red onions, eggplant.
      • Features for athletes: Anthocyans can help reduce muscle damage and inflammation after intense training.

    • Curcumin: The active substance contained in the turmeric, spices obtained from the roots of the Curcuma Longa plant.

      • Role: It has powerful antioxidant and anti -inflammatory properties. Neutralizes free radicals and inhibits inflammatory processes.
      • Sources: Turmeric. To improve the absorption of curcumin, it is recommended to use it in combination with black pepper (pipin).
      • Features for athletes: Kurkumin can help reduce muscle damage and inflammation after intense training, as well as relieve joint pain.

    • Catechins: Flavonoids contained in tea, especially in green tea.

      • Role: Powerful antioxidants that neutralize free radicals and protect the cells from damage. Have anti -inflammatory properties.
      • Sources: Tea (especially green tea), grapes, berries, apples.
      • Features for athletes: Catechins can help improve endurance and reduce muscle fatigue.
    1. The mechanisms of the action of antioxidants: Antioxidants act in various ways to protect the body from free radicals:
    • Direct neutralization of free radicals: Some antioxidants, such as vitamin E and glutathione, directly interact with free radicals, giving them their electrons and stabilizing them.
    • Prevention of the formation of free radicals: Some antioxidants, such as catalase and superoxidismutase, prevent the formation of free radicals, catalyzing the decomposition of superoxide radicals and hydrogen peroxide, respectively.
    • Restoration of damaged molecules: Some antioxidants, such as vitamin C, can restore damaged molecules, taking away electrons from them and returning them their original structure and function.
    • Helating of metals: Some antioxidants, such as ferritin, connect metals, such as iron and copper, which can participate in the formation of free radicals.
    • Support for antioxidant enzymes: Some antioxidants, such as selenium and zinc, are components of antioxidant enzymes, such as glutathioneperoxidase and superoxidismutase, and are necessary for their normal function.

3. The role of nutrition in the antioxidant protection of the athlete

    1. The importance of a balanced diet: Proper nutrition is the basis of the antioxidant protection of the athlete’s body. A balanced diet rich in fruits, vegetables, whole grain products, low -fat proteins and healthy fats provides the body with all the necessary antioxidants and other nutrients to maintain health and productivity.
    1. Products rich in antioxidants: The inclusion in the diet of products rich in antioxidants is the key to maintain the antioxidant protection of the athlete’s body.
    • Fruits: Berries (blueberries, raspberries, strawberries, blackberries, cranberries), citrus fruits (oranges, grapefruits, lemons), cherries, apples, grapes, grenades.
    • Vegetables: Dark green leafy vegetables (spinach, cabbage, broccoli), bell pepper (especially red and yellow), carrots, sweet potatoes, pumpkin, tomatoes, onions, garlic.
    • Nuts and seeds: Almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, linen seeds.
    • Whole grain products: Oatmeal, brown rice, cinema, buckwheat.
    • Legumes: Beans, lentils, chickpeas.
    • Herbs and spices: Turmeric, ginger, garlic, oregano, rosemary, thyme.
    • Tea: Green tea, black tea, white tea.
    • Coffee: In moderate quantities.
    • Dark chocolate: With a high content of cocoa (at least 70%).
    1. The principles of antioxidant nutrition for athletes:
    • Variety: Use a variety of fruits and vegetables of different colors to get a wide range of antioxidants.
    • Brightness: Choose fruits and vegetables with bright colors, as they usually contain more antioxidants.
    • Seasonality: Give preference to seasonal fruits and vegetables, as they are usually more fresh and rich in nutrients.
    • Whole products: Eat whole, unprocessed products, as they contain more antioxidants and other beneficial substances than processed products.
    • Moderation: Follow moderation in alcohol consumption and avoid smoking, as they contribute to the formation of free radicals.
    • Correct culinary processing: Some methods of cooking can destroy antioxidants. Try to steam, cook or bake products instead of frying.
    • Regular nutrition: Eat regularly to maintain a stable blood sugar level and prevent the formation of free radicals caused by starvation.
    • Hydration: Drink enough water to maintain the normal function of cells and remove toxins from the body.

4. Antioxidant additives: when and why do an athlete need them

    1. Indications for the use of antioxidant additives: In most cases, a balanced diet provides a sufficient number of antioxidants to maintain the health and performance of the athlete. However, in some situations, taking antioxidant additives can be justified:
    • Intensive training: During periods of intensive training or competitions, the need for antioxidants may increase.
    • Malnutrition: If the athlete’s diet is not balanced and contains few fruits and vegetables, taking antioxidant additives can help update the deficit.
    • Environmental pollution: Athletes training or competing in a contaminated environment may need additional antioxidants to protect against free radicals.
    • Recovery after injuries: Antioxidants can help accelerate recovery after injuries, reducing inflammation and oxidative stress.
    • Chronic diseases: Athletes with chronic diseases such as asthma or diabetes may need additional antioxidants to protect against oxidative stress.
    • Elderly age: With age, the body’s ability to produce antioxidants is reduced, so elderly athletes can benefit from taking antioxidant additives.
    1. Advantages and disadvantages of taking antioxidant additives:

    • Advantages:

      • Increase antioxidant protection: Additives can help replenish the deficiency of antioxidants and enhance the body’s protection from free radicals.
      • Reducing muscle damage: Some antioxidants, such as vitamin E and curcumin, can help reduce muscle damage and inflammation after intense training.
      • Acceleration of recovery: Antioxidants can help accelerate recovery after injuries, reducing inflammation and oxidative stress.
      • Support for the immune system: Some antioxidants, such as vitamin C and zinc, can help support the immune system during intense training and competitions.

    • Flaws:

      • Potential interaction with drugs: Antioxidant additives can interact with some drugs, so before taking them it is necessary to consult a doctor.
      • High doses can be harmful: Excessive doses of some antioxidants can be harmful to health. For example, high doses of vitamin E can increase the risk of bleeding, and high doses of beta-carotene can increase the risk of lung cancer in smokers.
      • Can interfere with adaptation to training: Some studies show that high doses of antioxidants can prevent adaptation to endurance training, suppressing the signaling paths necessary for muscle adaptation.
      • Are not replaced by a balanced diet: Antioxidant additives should not replace a balanced nutrition. The best way to get a sufficient number of antioxidants is to use a variety of fruits, vegetables and other whole products.
      • The quality of the additives can vary: The quality of antioxidant additives can vary depending on the manufacturer. It is important to choose additives from reliable manufacturers who are testing for quality and cleanliness.
      • Individual reaction: The reaction to antioxidant additives can be individual. What works well for one athlete may not work for another.
    1. Recommendations for the selection and use of antioxidant additives for athletes:
    • Consult a doctor or sports nutritionist: Before taking antioxidant additives, you need to consult a doctor or a sports nutritionist to determine if you need them and which additives are best suited for your individual needs.
    • Start with small doses: Start with small doses of antioxidant additives and gradually increase them, if necessary.
    • Carefully follow your condition: Carefully monitor your condition and stop taking the additives if you have any side effects.
    • Choose quality additives: Choose antioxidant additives from reliable manufacturers that are tested for quality and cleanliness.
    • Follow the dosage recommendations: Follow the dosage recommendations indicated on the packaging of additives.
    • Take additives during meals: Take fat-soluble antioxidants, such as vitamin E and beta-carotene, during food containing fats to improve their absorption.
    • Do not take too many antioxidants: Do not take too many antioxidants, as this can be harmful to health.
    • Combine additives with proper nutrition: Combine taking antioxidant additives with proper nutrition, rich fruits, vegetables and other whole products.
    • Consider the features of the sport: When choosing antioxidant additives, consider the features of your sport and your individual needs.

5. Laboratory methods for assessing oxidative stress and antioxidant protection

    1. The need to assess oxidative stress and antioxidant protection: Assessing the level of oxidative stress and antioxidant protection is important for athletes for several reasons:
    • Assessment of the degree of damage to the body: Allows you to evaluate the degree of damage to cells and tissues with free radicals, which helps to identify the risk of diseases and injuries.
    • Optimization of the training process: It helps to optimize the training process and choose an individual nutrition program and taking antioxidant additives to reduce oxidative stress and improve recovery.
    • Monitoring the effectiveness of antioxidant therapy: Allows you to monitor the effectiveness of antioxidant therapy and adjust the doses of additives if necessary.
    • Identification of individual characteristics: It helps to identify the individual characteristics of metabolism and determine the need for antioxidants.
    • Prediction of sports results: Some studies show that the level of oxidative stress may be associated with sports results.
    1. Methods for evaluating oxidative stress:

    • Determination of DNA damage markers:

      • 8-oxygun (8-ohdg): One of the most common markers of oxidative DNA damage. An increased level of 8-OHDG in the urine or blood indicates increased oxidative stress.
      • Timine glycol (Tg): Another marker of oxidative DNA damage.

    • Determination of lapid damage markers:

      • Malondrial Agida (MDA): Lipid peroxidation product. An increased MDA level in the blood indicates damage to cell membranes with free radicals.
      • 4-hydroxynonenal (4-HNE): Another marker of lipid oxidation.

    • Determining markers of protein damage:

      • Carbononized proteins: Proteins damaged by oxidative stress. An increased level of carbonated proteins in the blood indicates damage to proteins with free radicals.

    • Determining the level of free radicals:

      • Electronic paramagnetic resonance (EPR): A method that allows you to directly measure the level of free radicals in biological samples.
    1. Antioxidant protection assessment methods:

    • Determining the activity of antioxidant enzymes:

      • Superoxidydadysmutaza (sod): The activity of an enzyme that catalyzes the transformation of a superoxide radical into hydrogen peroxide and oxygen is measured.
      • Glutathioneroxidase (GPO): The activity of an enzyme that catalyzes the restoration of hydrogen peroxide to water using glutation is measured.
      • Cataala: The activity of the enzyme that catalyzes the decomposition of hydrogen peroxide into water and oxygen is measured.

    • Determining the level of antioxidants in the blood:

      • Vitamin C (ascorbic acid): The concentration of vitamin C in blood plasma is measured.
      • Vitamin E (tocopherol): The concentration of vitamin E in the blood plasma is measured.
      • Beta-carotene: The concentration of beta-carotene in blood plasma is measured.
      • Glutathione: The concentration of glutation in the blood is measured.
      • Selenium: The concentration of selenium in blood plasma is measured.

    • Determination of general antioxidant capacity (Total antioxidant capacy, TAC):

      • Метод FRAP (Ferric Reducing Ability of Plasma): It measures the ability of blood plasma to restore iron ions, which reflects the general antioxidant activity of all antioxidants present in plasma.
      • Метод TEAC (Trolox Equivalent Antioxidant Capacity): It measures the ability of blood plasma to neutralize a stable free radical ABTS, which also reflects general antioxidant activity.
    1. Interpretation of results and practical application: The interpretation of the results of oxidative stress studies and antioxidant protection should be carried out by a doctor or sports nutritionist, taking into account the individual characteristics of the athlete, his training regime and health status. Based on the results of the research, recommendations for optimization of nutrition, training mode and taking antioxidant additives may be given.

6. Antioxidants and various sports: specifics of needs

    1. Antioxidant needs depending on the sport: The need for antioxidants can vary depending on the sport, the intensity of training and other factors.
    • Endurance sports (long -distance running, cycling, swimming): These sports are characterized by high intensity and duration, which leads to increased formation of free radicals. Athletes involved in endurance sports are recommended to use more antioxidants such as vitamin C, vitamin E, coenzyme Q10 and anthocyanins.
    • Strength sports (heavy athletics, powerlifting, bodybuilding): These sports are characterized by high intensity and large loads on the muscles, which also leads to increased formation of free radicals. Athletes involved in power sports are recommended to use antioxidants that help reduce muscle damage and inflammation, such as vitamin E, turmeric and glutathione.
    • Team sports (football, basketball, volleyball, hockey): These sports are characterized by high intensity and variable loads, which also leads to increased formation of free radicals. Athletes involved in command sports are recommended to use antioxidants that help maintain the immune system and improve recovery, such as vitamin C, zinc and selenium.
    • Martial arts (boxing, struggle, judo, tekvondo): These sports are characterized by a high intensity and risk of injuries, which also leads to increased formation of free radicals. Athletes engaged in martial arts are recommended to use antioxidants that help reduce inflammation and accelerate recovery after injuries, such as curcumin, vitamin E and anthocyanins.
    1. Examples of antioxidant strategies for various sports:

    • Marathon run:

      • Before the race: Increase the consumption of products rich in antioxidants, such as berries, fruits and vegetables. Consider the reception of the Coenzyme additive Q10.
      • During the race: Use sports drinks containing antioxidants such as vitamin C and electrolytes.
      • After the race: Eat products rich in protein and antioxidants to restore muscles and reduce inflammation. Consider the intake of the additive of turskumin.

    • Weightlifting:

      • Before training: Eat products rich in antioxidants, such as fruits and vegetables.
      • After training: Use a protein cocktail with the addition of antioxidants such as vitamin E and glutathione.
      • During the day: To use a variety of products rich in antioxidants to maintain antioxidant protection of the body.

    • Football:

      • Before the game: Eat products rich in carbohydrates and antioxidants to provide energy and protect against free radicals.
      • During the game: Use sports drinks containing electrolytes and antioxidants to maintain hydration and reduce oxidative stress.
      • After the game: Eat products rich in protein and antioxidants to restore muscles and maintain the immune system. Consider the reception of the additive of vitamin C.

    • Boxing:

      • Before the battle: Increase the consumption of products rich in antioxidants, such as berries, cherries and grenades. Consider the intake of the additive of turcumin to reduce inflammation.
      • After the battle: Eat products rich in protein and antioxidants to restore tissues and reduce inflammation. Consider the reception of the additive of vitamin E.
      • During training: Use

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