In this blog, I will explain you about whether you should consume Antioxidants in Post Workout or not.
KEY TERMS:
- ANTIOXIDANTS: These are man-made or natural substances which prevent cell damage by inhibiting the process of oxidation.
- MITOCHONDRIA: They are the rod shaped organelles that can be considered as the power generators of cell, converting oxygen and nutrients into adenosine tri-phosphate(ATP) which is considered as the energy currency of the cells.
- FREE RADICALS: They are oxygen-containing molecules with an uneven number of electrons. The uneven number allows them to easily react with other molecules. Free radicals can cause large chain chemical reactions in your body because they react so easily with other molecules. These reactions are called oxidation.
Oxygen is a necessary element for all the human beings, without oxygen we would die in few minutes. But inside our body, oxygen is toxic, reactive gas that likes to bind with other molecules in the body, forming reactive oxygen species(ROS) or free radicals. ROS are reactive because they are peckish for electrons and tend to steal them from other molecules they come into contact with, which wreaks cellular damage. That’s why ROS should be kept in control.
The body has numerous avenues to do this and antioxidants from foods and supplements are also helpful.
IMPACT ON EXERCISE
While antioxidants in diet are essential for robust health, some studies suggest that antioxidant supplements may not be so great in the context of workout. Originally studied as a possible way to prevent muscle soreness and enhance recovery but lately, researches in human subjects has shown that high dose supplementation with vitamin C and E can negate some of it’s health promoting benefits, other studies have shown that antioxidants may deplete exercise performance or delay recovery.
ROS from mitochondria are needed for muscle cell membrane repair
It has been known for some time that mitochondria are particularly important in the muscle repair process. Researches found that upon damage to cell membrane, calcium which exists in a much higher concentration outside of a cell, rush inside the cell. After rushing into cell through damaged cell membranes, extra calcium is expeditiously absorbed by mitochondria.
Researchers found that this aids to prevent calcium from becoming too high and killing the cell, and also send cue to mitochondria to increase ROS production.
This increase in mitochondrial ROS production is essential to repairing membranes of muscles and other cell types after injury.
Now consuming vitamin C or E prevents ROS levels from increasing and restricts the ability of muscle fibers to repair cell damage which will result in delayed recovery and will also limit force production i.e. deteriorating your strength and performance.
TAKEAWAY:
Although antioxidants are an essential part of our diet, but they should preferably be eluded around workout time as they can wreck your performance, strength output and will delay the recovery process.
That’s all about today’s blog, I've explained everything about whether you should consume antioxidants in post workout or not.
See you all in my next blog. Till then, stay fit, keep exercising and be benevolent towards others.
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