Antioxidants & Athletes

Exercise --> increased free radicals --> oxidative stress --> fatigue, muscle damage, 

& reduced performance!

OXIDATIVE STRESS

Oxidative stress is caused by unstable molecules known as free radicals which damage our cells and DNA by stealing electrons wherever they can.  Reactive Oxygen Species (ROS) are a subgroup of free radicals that contain oxygen. Whilst free radical generation is the bodies normal response to many factors including exercise, they need to be tamed before they get out of control.

Antioxidants are molecularly structured with the ability to donate some of their own electrons to these free radicals, essentially turning them off.

Ensuring your diet meets individual training and competition requirements encompasses so much more than balancing macros!

ANTIOXIDANTS IN FOODS

Important dietary antioxidants primarily come from fruits and vegetables including vitamin E, vitamin C, vitamin A, polyphenols, and some minerals (Zinc, Manganese, Copper, Selenium).

Vitamin E and C are a power couple, working with each other - vitamin C helps to recycle vitamin E back to a reduced state, enabling it to continue to oxidise free radicals.

There’s a reason why the Australian Dietary Guidelines recommend 2 serves of fruit and 5 serves of vegetables each day yet statistics say a very small portion of the population are achieving this goal.

Here’s some examples of how we can eat them:

🍇 Vitamin C rich foods: blueberries, kiwi fruit, capsicum, broccoli, citrus fruits, leafy greens

🥑 Vitamin E rich foods: almonds, avocado, sunflower seeds, legumes, peanuts, salmon

🥕 Vitamin A rich foods: apricots, carrots, beetroot, kale, mangoes, sweet potatoes

🍚 Selenium rich foods: Brazil nuts, eggs, brown rice, tuna, lean meat, oats

🥩 Zinc rich foods: oysters, pumpkin seeds, chickpeas, cashews, beef, poultry

By mitigating inflammation, enhancing recovery, and promoting immune function, antioxidants play a vital role in optimising athletic performance and maintaining long-term well-being for individuals engaged in regular physical activity.

SUPPLEMENTATION

Whilst skeletal muscle possesses a remarkable ability to adjust to different requirements. Athletes often have an increased demand for antioxidants, whether that be due to an increased training load in the lead up to an event, or where dietary intake is inadequate to keep up with ROS generation.

Interestingly, oxidative stress modulation influences the functions of skeletal muscle and its neighbouring cells. There is evidence to suggest that ROS contribute to muscular damage, subsequently leading to decreased physical performance. Therefore, supplementation with specific antioxidants is important for physically active individuals to expedite recovery from fatigue and mitigate exercise-induced damage.

A Nutritionist may suggest supplementation with certain antioxidants to support your body's demands.

A couple of the supplemental forms include:

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A Clinical Nutritionist can play a valuable role in helping individuals optimise their antioxidant intake, reduce oxidative stress, improve athletic performance, and support overall health and well-being through evidence-based dietary and lifestyle recommendations.