Well being-oriented blogs are filled with details about the pro-health properties of antioxidants. And rightly so, as a result of the surplus of free radicals saved for a very long time can have deadly well being results. The scenario, nevertheless, turns into extra sophisticated after we attempt to alter this info to lively athletes. Do the quantities of antioxidants used have an effect on sports activities situation?
Nicely-known info is that intensive coaching includes the equally intense manufacturing of free oxygen (oxygen with unpaired electrones) and nitrogen radicals, which trigger muscle tissue harm and lengthen regeneration. Based mostly on this info, many individuals go for supplementation, for instance, with elevated doses of vitamin C, to keep away from these adverse results, which appears to be cheap. Extra superior schemes point out the usage of, amongst others, resveratrol or quercetin, along with neutralizing oxidative stress assist burn fats.
Nevertheless, the view on free radicals induced by coaching adjustments after we research the subject extra deeply. Nicely, to notice the advantages of coaching, processes answerable for adapting muscle cells to new, harder circumstances should effectively work. This adaptation relies, amongst different issues, on the extra intensive mitochondrial biogenesis, which permits to acquire a extra environment friendly power provide and to enhance insulin sensitivity, due to which power sources from meals are higher used. The place additionally has the strengthening of mobile protection and antioxidant capability. These elements assist not solely sports activities situation, but additionally normal well being. It seems that we owe a big a part of the optimistic coaching to the speedy progress of free radicals! They’re essential molecular messengers that act by interacting with REDOX-sensitive proteins to control quite a few physiological processes.
So, do you have to positively keep away from antioxidants? Nicely, not precisely. The results of reactive oxygen and nitrogen are usually not linear, which will be seen within the connected graph. Fully low degree, which is often recorded at excessive doses of antioxidants, as it may be seen offers adverse results. Then, because the publicity to ROS / RNS will increase, optimistic results seem, however solely to a sure level. When the publicity exceeds the size and assumes a extra excessive degree, we’re once more uncovered to losses, as within the case of extraordinarily low publicity.
Antioxidants and coaching adaptation – graph
In observe, because of this after we are comparatively wholesome, we eat properly and there are not any indications of persistent issues with oxidative stress – the coaching alone won’t improve the extent of ROS and RNS to ranges that can impair the coaching adaptation and there’s no want for antioxidants. In a simplified manner, after the coaching, free radicals will improve for a short while, enough to set off the suitable adjustments, after which the pure protection mechanisms will effectively decrease them to the equilibrium degree, in order that cell harm doesn’t happen throughout regeneration.
It’s totally different when ROS improve excessively, and this situation could happen when one thing is mistaken and the surplus of free radicals happens earlier than the beginning of coaching. On this case, free radicals keep excessive for a very long time after the tip of coaching, and this makes the issues talked about within the preliminary a part of this textual content grow to be actual. On this scenario, you may theoretically get sport and well being advantages from reasonable doses of antioxidants, after we handle to deliver ROS and RNS ranges to the optimum. Moreover, fascinating info is that the extent of ROS required to decrease muscle efficiency might be decrease than the extent that might hinder muscle adaptation.
In conclusion, supplementation with antioxidants particularly after coaching is probably not the optimum alternative. After all, they cannot be utterly crossed out, as they are often justified in sure circumstances, though moderation and avoidance of preventive supplementation, with out clear indications, are advisable.
Troy L. Merry and Michael Ristow „Do antioxidant dietary supplements intrude with skeletal muscle adaptation to train coaching?”
doi: 10.1113/JP270654 ; J Physiol. 2016 Sep 15; 594(18): 5135–5147.