What is oxidative stress and antioxidants?

A part of the oxygen that we breathe is transformed inside the cell into another molecule with oxidative activity, and has the name of free radical. The, as well as its oxidation, are fundamental for the balance of the organism and once they perform their function, they are eliminated by antioxidant substances. However, when free radicals are excessive, for example during intense sports, antioxidants are not enough to counteract its effects, causing a increased oxidation inside the cell and causing a structural change in lipids, proteins and even DNA. It is known as oxidative stress.

An excess of free radicals can worsen the sports performance, for example, generating a possible muscular overload, fatigue or delayed recovery. To avoid this, a greater consumption of antioxidants to counteract the effects of free radicals.

Supplements and antioxidant foods for athletes

They must be part of a balance diet, especially in athletes since it contributes to the recovery of inflammatory processes and relief of injuries.

Several studies show that the administration of antioxidants in supplement form It can reduce the incidence and severity of the manifestations of overtraining. An athlete can use antioxidants such as supplement in a short period of time, but not during the whole season, as it can decrease the adaptation of the organism itself. They occur in specific situations:

• In periods of rest or transition
• Before or after the athlete suffers a sudden increase in training
• Before or after the athlete suffers a change towards a more stressful environment, such as temperature changes: much hotter or much colder, higher altitude ...

It is important to comment that should not be taken when the athlete is in periods of maximum effort, since doing so would limit the antioxidant capacity created by the body itself. Finally, it should be noted that, due to the complexity of antioxidant systems, if taken in excess they can act as pro-oxidants (substances that promote greater oxidation).

Foods with natural antioxidants

It is important to remember that vitamin C is left over inactive when food is cookedTherefore, for an adequate contribution, raw foods should be taken. Foods rich in vitamin C son (ordered from highest to lowest)

• Black currant (200 mg)
• Red pepper (190 mg)
• Kiwi (90 mg)
• Brussels sprouts (80 mg)
• Strawberries (60 mg)
• Orange (50mg)
• Lemon (40 mg)
• Melon (40 mg)
• Tangerine (30 mg)

Foods rich in vitamin E (ordered from highest to lowest) are:

• Wheat germ (722 mg)
• Sunflower seeds (222 mg9
• Almonds (175 mg)
• Hazelnuts (74 mg)
• Olives (25 mg)
• Peppers (8 mg)
• Egg (5.5 mg)

The vegetarian athletes they already take more vitamin C, E and beta-carotene naturally and it has been observed that they are more protected against oxidative stress so they have no need to supplement. The use of in athletes, not the solution to improve performance if you don't follow a proper diet and training. However, it is possible that in certain situations such as high oxidative stress or high altitude sports can help, therefore, it is advisable to consult a specialist

Supplements with antioxidants

According to the Australian Institute of Sport (AIS) classification, antioxidants can be divided into two groups: Group A supplements They have shown a benefit for the athlete, always under certain conditions and with a specific protocol. Group B supplements They suggest, in preliminary data, to be beneficial to performance, but more research is needed for a consensus to exist. Here we find the antioxidant vitamins E and C:

• Vitamin E It can be taken 1 month before or after high training loads (as it is a fat-soluble vitamin, it will be deposited in fat). It can be taken from 400-800mg / day carrying out a load of 2-4 weeks.
• Vitamin C a dose of 500-1000mg / day during 2 weeks, although it seems that it is a better option to get it through natural foods.

• An excess of free radicals can worsen the sports performance: possible muscle overload, accelerated fatigue or delayed recovery.
• To avoid this, a higher consumption of antioxidants To counteract the effects of free radicals: eating two or three servings of vegetables and three or four of fruits daily is essential.
• According to the Australian Institute of Sport (AIS) classification, supplements of the group A They have shown a benefit for the athlete, always under certain conditions and with a specific protocol. At B Group there are those that suggest beneficial effects on performance, but more research is needed for a consensus to exist.

Diploma in Human Nutrition and Dietetics Specialist in pharmacology, nutrition and sports supplementation