Antioxidants, which have a cell protective, high potency and synergistic effect, are substances that can fight free radicals and prevent cell damage in this process. The human body can produce antioxidants naturally or take them as external supplements.
Oxygen is needed in our body for the breakdown of nutrients. In this cycle, free radicals emerge as byproducts. While normally the body can fight against free radicals; Sometimes the immune system can create free radicals to cope with viruses and bacteria, or damage cells due to stress, wrong nutrition, intense exercise, environmental factors, alcohol and cigarette use, and aging, causing skin aging and degenerative diseases.
What are the Main Antioxidant Sources?
Beta Carotene, Vitamin C, Vitamin E, Selenium, Ginkgo Biloba, Coenzyme Q10 are the main ones. It is a source of antioxidants.
1 cup of brewed Ginko Biloba every day....Ginkgo Biloba, with its accelerating effect on the functioning of the circulatory system, especially the brain and heart. It helps carry better quality oxygen and support mental functions.
So What is the Mechanism of Effect in Athletes?
In order to protect immune functions in athletes, the requirements must first be met with a balanced diet. The most important point to pay attention to in this process is whether the athlete's inadequate and irregular nutrition affects the immune function. Taking supplements when additional components such as some antioxidant vitamins and immunonutrients are needed in addition to proteins, carbohydrates and fats to improve the immune system is a controversial issue.
Long and intense exercises can deteriorate immune cell functions. may cause. In this situation, free radicals can disrupt the redox balance against the body's defenses. This imbalance can cause decreased cell performance, especially in striated muscles, and can damage its structure and mitochondrial functions. Antioxidant nutrients taken with the diet, on the other hand, prevent redox reactions in striated muscles that are disrupted during exercise. It can improve performance by improving the balance.
Increased oxidative stress in athletes is very important for optimal performance and post-exercise recovery period. For this condition, the use of supplements is quite common in athletes. But; Antioxidant-containing supplements obtained from plants and fruits should be used in a controlled manner due to their structure and biological effects and optimal dosages.
There is sufficient evidence that antioxidants taken in excessive amounts have a positive/negative effect on performance. There is scientific data.
Vitamins C and E are the leading antioxidant vitamins. The need for vitamin C increases especially in endurance sports. For this reason, in athletes, the amount of vitamin C must be at an optimal level in the tissues in order to maintain energy production in a normal cycle.
In a recent study; 21 football players were given daily vitamin C (500mg/d) and vitamin E (400UI/d) as antioxidant supplements for 7 days, and they performed resistance exercises and oxidative stress levels were observed. According to the observation results, when blood samples, performance tests, and pre-exercise muscle pain were evaluated, oxidative stress caused by vitamins C and E in blood plasma was reduced, and muscle pain was also reduced to a certain extent. Therefore, antioxidants in athletes should be taken with food;
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But; Supplementation should be used when there is any problem in blood values,
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Vitamin C support must be provided in endurance sports,
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Muscle damage and muscle It is important to note that antioxidants have a positive effect on pain, but the first goal is to meet micro and macro elements at optimal levels.
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