30 Seconds Summary
Research Spotlight: Does Vitamin C enhance recovery?

  • Vitamin C is known for its antioxidant properties, often leading athletes to use it to reduce exercise-induced oxidative stress and inflammation.
  • A meta-analysis assessed the impact of vitamin C on various factors like lipid peroxidation, inflammation markers such as IL-6 and CRP, muscle damage (creatine kinase), cortisol levels, muscle soreness, and strength recovery.
  • Results showed only minor reductions in lipid peroxidation and IL-6, with no significant effects on muscle soreness, strength recovery, or other measured outcomes.
  • There are indications that high doses of vitamin C could potentially impair strength and muscle gains during resistance training.
  • Due to the limited benefits, high-dose vitamin C supplementation is not recommended specifically for enhancing athletic performance or recovery.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

Antioxidants for Lifters: A Review of the Evidence

Do antioxidants really blunt hypertrophy? The evidence isn’t as conclusive as you may think. Eric Trexler breaks down what lifters need to know.

Stronger By Science

Eric Trexler

Read Summary in 30 Seconds

11 Tips to bolster your immune system against illness

As the world is held in the grip of the corona virus SARS-CoV-2, our immune systems can use all the help we can give them. This article contains 11 tips to bolster your immune system to prevent and recover from illness. None of these tips have been proven to protect against coronavirus disease 2019…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds

What are the best supplements for muscle growth and fat loss?

Bill Wong AKA Dr. Swole interviewed me on which supplements are most useful. We discussed the following ones. Most people ‘in the know’ should already be familiar with these, but we went into some lesser known research about several, so even advanced trainees will probably learn a few things. 1:58 c…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds

Inflammation: the major regulator of muscle growth nobody talks about

Inflammation is often regarded as something bad you need to suppress. That reputation is entirely unjustified and treating inflammation this way can directly reduce your muscle growth. In this article we’ll cover the relationship between inflammation and muscle growth and several important practical…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds

Research Spotlight: Effects of Vitamin D3 supplementation on strength and body composition

The study reviewed is “Effects of Seasonal Vitamin D3 Supplementation on Strength, Power, and Body Composition in College Swimmers” by Rockwell et al.

Stronger By Science

Malisa Nguyen

Read Summary in 30 Seconds