BlueSkies Fitness Ltd

Pushing yourself to your limit during your workouts may lead to exercise-induced oxidative stress which can overwhelm your body's natural defense systems. The following studies look at how antioxidants can help to fight this stress.

In the first study, 75 US Marines participating in strenuous mountain warfare training were divided into 5 groups.

• Group 1 received a high dose of Vitamin E
• Group 2 received a high dose of beta-carotene
• Group 3 received a high dose of Vitamin C
• Group 4 received a combination of these three antioxidants plus selenium & zinc
• Group 5 received a placebo (nothing).

The results showed that the group receiving the antioxidant mixture exhibited lower oxidative stress than the other groups and the effect was significantly greater than those groups who received the antioxidants individually. (Chao et al. (1999) Oxidative Stress in Humans during Work at Moderate Altitude. J. Nutr.; 129: 2009-2012.)

The second study evaluated the effects of a patented high-dose antioxidant and structured lipid formula on 200 US Army Special Force soldiers undergoing combat training. Half of the men received the high-dose formula, the other half received the formula but without the antioxidants. 19 days later, the soldiers receiving the antioxidants had a stronger immune system which is likely to result in a lower risk of infection. (Wood et al. (2005) Novel Nutritional Immune Formula Maintains Host Defense Mechanisms. Military Medicine; 170(11): 975-985.)

Preventing muscle soreness and damage

Vitamin C has long been recognised as an antioxidant along with Vitamins A and E.  A 2006 study investigated the effects of Vitamin C supplementation on muscle soreness and damage after eccentric exercise which is known to place a large amount of stress upon the working muscles (Goldfarb & Bryer. (2006) Effect of High Dose Vitamin C Supplementation on Muscle Soreness, Damage, Function and Oxidative Stress to Ecentric Exercise. IJSNEM, 16(3), June, 2006.). 18 subjects took part in this study which required them to perform 70 eccentric elbow extensions with their non-dominant arm.  The subjects were split into two groups and supplemented with either a placebo or 3g/day Vitamin C for 2 weeks prior to the trials and for 4 days after the trials. 

After the trial, muscle soreness increased in both groups but it was significantly reduced for the first 24 hours in the Vitamin C group. Creatine kinase level - a marker of muscle damage - was slower to increase during the first 48 hours post-trial in the Vitamin C trial.  Glutathione ratio - another marker of muscle damage - increased significantly in the placebo group in the first 24 hours post-trial but this increase was prevented by Vitamin C supplementation.  Range of Motion (ROM) reduction and muscle force decline were similar for both groups of subjects.

The results of this study suggest that Vitamin C taken pre-exercise can reduce muscle soreness and help to prevent muscle damage but are likely to have little effect on muscle function impairments. 

Post-exercise antioxidants decrease muscle soreness and damage

The consumption of carbohydrate post-exercise is a recognised practice to enhance future performance and the addition of protein is now starting to gain popularity to further promote recovery.  The researchers of this study wanted to see whether the addition of antioxidants would attenuate muscle soreness & damage and improve future performance (Todd et al. (2007) Postecercise Carbohydrate-Protein-Antioxidant Ingestion Decreases Plasma Creatine Kinase and Muscle Soreness.  IJSNEM, 17(1), Feb, 2007.). 

23 runners acted as subjects for this investigation completing 2 trials of 6 days duration in which they performed identical training programmes and a cross-country race - the only difference between the trials was the post-training drink composition.  Each drink which was consumed immediately post-training every day provided 10ml/kg fluid and 1.46g/kg carbohydrate but the protein-antioxidant drink also contained protein, glutamine, Vitamin C and Vitamin E. 

Creatine kinase and muscle soreness were significantly lower after the carbohydrate-protein-antioxidant (CPA) trial but there were no overall differences in running performance.  Interestingly, those runners completing higher mileages had a trend towards improved attenuations in creatine kinase and race performance after the CPA trial than lower mileage runners. 

Results suggest that addition of protein and antioxidants to a carbohydrate drink post-training can attenuate the muscle damage and soreness incurred during training.  It appears also that performance improvements may be experienced by higher mileage runners taking this formula. Unfortunately, this study used drink formulas which were not iso-caloric, the addition of protein increased the energy content of the drinks by 88 calories which may have affected results although it is unlikely.  Also, it failed to compare the CPA formula to a carbohydrate-protein or carbohydrate-antioxidant formula which would have strengthened the results.

The following EAS products contain antioxidants and are available in the on-line shop:

• Glutamine Matrix HP

EAS launch Athlete's Defense soon - a unique antioxidant blend - watch out for it!