30 Seconds SummaryAntioxidants for Lifters: A Review of the Evidence
- Antioxidants are important for managing oxidative stress and reactive species like free radicals, which can damage cells but also serve crucial signaling and immune functions.
- While the body naturally regulates antioxidants through endogenous systems and diet, exercise increases the production of reactive species, enhancing the need for a balance to prevent oxidative damage.
- Research shows that antioxidant supplementation can enhance blood flow and may improve microvascular health during exercise, primarily through the stabilization of nitric oxide.
- Short-term antioxidant supplementation does not consistently show improvements in exercise performance, and the effects vary depending on the type of antioxidant and the exercise modality.
- Antioxidants like vitamin C and vitamin E, when supplemented in high doses, do not substantially improve exercise performance or training adaptations and may, in some cases, slightly impair them.
- Emerging evidence suggests that dietary sources of antioxidants, like fruits and vegetables, provide sufficient amounts to support health without the risks associated with high-dose supplements.
- The relationship between antioxidants and training adaptations is complex, with some antioxidants potentially interfering with the muscular adaptations from resistance training.
- Studies indicate mixed results on the impact of antioxidants on muscle recovery and damage; some show benefits while others do not provide strong enough evidence of meaningful effects.
- It's suggested that a diet rich in natural antioxidants is beneficial for health and exercise recovery without the potential drawbacks of high-dose supplementation.
Stronger By Science
Eric Trexler
