Vitamin C is an essential nutrient that your body can not store, so you need to get a regular supply through the foods you eat & drink. Elite athletes however, often consume higher amounts of vitamin C to help with recovery. But how exactly does vitamin C support us - who exercise regularly, perhaps on a daily basis? Let's have a quick look :).
1. How does vitamin C support daily exercise?
Vitamin C has many functions within your body, many of which go 'hand in hand' with post-exercise recovery. For example, vitamin C is needed for the absorption of iron, which helps boost energy. Vitamin C also helps form collagen, the abundant protein that builds your skin, tendons and muscles. This supports your body’s muscle growth and tissue repair, which is especially important after exercise (pretty awesome right ;)).
2. Vitamin C as a good source of antioxidant properties
As already mentioned, Vitamin C has great antioxidant properties, which means it could help to protect;
- Your cells from free radicals (which are by-products of chemical reactions).
- Injury and stress within your body as well as
- External pollutants (such as smoke and alcohol).
Free radicals cause oxidative damage within the body, which are thought to increase the rate of ageing and increase the risk of disease
3. And why I believe we all need 'that daily dose' of vitamin C?
Exercise itself actually causes increased oxidative stress because free radicals are made when your body converts food into energy, as well as when your muscles experience tiny micro tears due to the stress placed on them by movement. The benefits of exercise outweigh the harm caused by this free radical production, but it demonstrates how important it is to have the right nutrition in place to support your exercise regime with antioxidants.
4. Vitamin C intake is essential if you are physically active
Because of its properties as an antioxidant, vitamin C can help people who exercise regularly avoid exercise-induced free radical damage, enhancing their ability to fight free radicals and reducing the effects of free radical production.
5. Vitamin C can help you reduce post-workout soreness
Another benefit of vitamin C when you exercise is a possible reduction in muscle soreness post-workout. A study from 2006 showed that taking vitamin C for a period of two weeks before heavy exercise, then for four days afterwards, muscle soreness was significantly reduced compared to those participants that took a placebo (simply drink your post workout vitamin C and you will be fine ;)).
6. Vitamin C can reduces cortisol levels
Vitamin C has also been shown to reduce cortisol levels after heavy physical exertion. Cortisol is known as a ‘stress hormone’ which is released during exercise, but levels can stay elevated afterwards and interfere with testosterone levels and muscle growth.
7. Vitamin C helps you with protein metabolism
Increased vitamin C intake (in relation to exercise) can help with protein metabolism, so you will get the most out of that post-exercise protein-filled meal or shake.
So, If you do care for your body's muscle growth and tissue repair (which is especially important after exercise), then you should take a glass of vitamin C and cheer to that awesome workout you have just completed ;).
Until next time, S.
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