Antioxidant supplements for athletes are so many athltees out there that Holistic immune support Antioxidant supplements for athletes energy, faster recovery, Antiosidant even higher levels of endurance, but are these mystery powders and pills really superior to whole plant-based foods? High vegetable and fruit intake appears to be at worst neutral, and very likely beneficial for health. EJMOAMS R ; Published: Aug

Antioxidant supplements for athletes -

Exercise increases the expression of reduced glutathione GSH and antioxidant enzymes superoxide dismutase [SOD], and glutathione peroxidase [GSH-Px] , which appear to be sufficient to counteract the negative effects of exercise-induced oxidative stress [ 3 , 7 , 8 ]. In this context, the real need to use antioxidant vitamins supplements as ergogenic aids is questionable.

The safest and effective alternative in attenuating exercise-induced oxidative stress could be a balanced diet based on foods with the recommended amounts of antioxidants in order to improve exercise performance. The results obtained in the considered studies with antioxidant vitamins supplementation are contradictory.

Some studies show that supplementation does not improve exercise performance but can impair it. Others show that supplementation provides a slight advantage over the placebo. Thus, although many athletes use antioxidant supplementation to improve their physical performance, there is no consistent evidence suggesting that supplementation reduces oxidative stress and ensures better results in exercise.

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VP Research Institute, Rua Pedro Morganti, Vila Mariana, PO Box , São Paulo, SP, Brazil. You can also search for this author in PubMed Google Scholar.

Correspondence to Humberto Nicastro. In a clinical trial with a group of long-distance runners, those who consumed tart cherry juice for five days before and two days after a marathon had reduced inflammation and faster recovery times in isometric strength tests, compared to the placebo group 6.

These foods are also easy to eat in abundance. One serving is a mere half cup, and an arugula salad can easily contain two cups of greens. This equates to four full servings of antioxidant-rich fuel. Beyond arugula, Ruscigno also recommends a plethora of other dark leafy vegetables — everything from kale to spinach and collard greens — which can be eaten raw or cooked.

In essence, the key to optimum athletic performance is a balanced plant-based diet rich in nutrient-dense foods. Try an arugula salad topped with berries and shaved beets, or make a tart cherry juice smoothie with a handful of spinach and a dusting of cacao.

Cheers to improving your fitness — no supplements required. Beets and chocolate are great together, as they both have deep, earthy flavors and are antioxidant-rich. Cacao is much richer because it maintains all of the fatty acids from the bean, which is removed from cocoa powder.

It is harder to find- try health food stores, specialty shops, or online. Cocoa powder will work as a substitute, but the texture will be different also will be much lower fat! Ingredients 8 cups vegetable broth mushroom or potato are great!

Instructions 1. Bring all ingredients, except the cacao powder and lemon juice, to a boil in a large soup pot. Lower the heat and simmer for 20 minutes. Stir in the cacao powder and cook for another 20 minutes. Stir occasionally. Add the lemon juice and remove from the heat.

Garnish with grated chocolate on each bowl before serving. Variations: Add 1 minced chile pepper for heat or 1 cup diced tempeh to up the protein. Nutrient Analysis per serving: Calories: ; Total fat: 4g; Sat fat: 2g; Trans fat: 0 g; Sodium: mg; Total carbohydrate: 42g; Dietary fiber: 10g; Protein: 6g.

For more dairy-free recipes, check out our Switch4Good recipe collection. Peternelj TT, Coombes JS. Antioxidant supplementation during exercise training: beneficial or detrimental? Sports Med. Myung SK, Ju W, Cho B, et al. Efficacy of vitamin and antioxidant supplements in prevention of cardiovascular disease: systematic review and meta-analysis of randomised controlled trials.

Fisher ND, Hurwitz S, Hollenberg NK. Habitual flavonoid intake and endothelial function in healthy humans. J Am Coll Nutr. Nuts and seeds make great snacks and also can be added to main dishes and salads.

They're calorically dense, so educating clients about appropriate serving size is important. Berries Berries are nutrient dense and antioxidant rich, as they contain both anthocyanins and flavonols. Smoothies made with frozen berries are common beverages among athletes because they make excellent and fast postworkout meals or snacks.

Frozen berries also keep much longer than fresh berries. Berries are very low in calories and can be added to breakfast foods like pancakes, oatmeal, or yogurt.

Tart cherries also are popular with athletes and can be eaten whole or juiced, and added to frozen desserts that are calorically dense for those with very high energy needs. Leafy Greens The antioxidant count and nutrient density of leafy greens is unmatched.

The serving size of cooked greens is one-half cup. A hungry athlete easily can eat two cups in one sitting, therefore consuming four servings of antioxidants. Sautéed greens can be added to many meals like stir-fries, burritos, and wraps. Arugula is especially rich in nitrates, containing more than beets.

Called salad rocket in Europe, this spicy, leafy green can be eaten raw in salads or added to tacos. Fiber Antioxidant-rich foods most often come packed with significant amounts of fiber. The benefits of fiber are clear and undisputed, but large amounts can be problematic for individuals who aren't used to eating several grams in one sitting.

For example, too much fiber can negatively impact performance by moving stool through the gastrointestinal GI tract too fast during physical activity. Nevertheless, some athletes on plant-based diets consume upwards of g per day without GI issues.

If a client has a low-fiber diet, gradually increase high-fiber foods to give the GI tract time to adjust.

If GI distress is a concern for athletic clients, consider reducing the total number of grams of fiber consumed within the three to four days leading up to a big event. Counseling Athletes Athletes tend to be motivated and interested in nutrition, which can be both a plus and minus for dietitians who work with them.

Often, advice must be accompanied with rationale related to performance. Athletes are influenced by a variety of factors including coaches, supplement manufacturers, employees at nutrition stores such as GNC, celebrity athletes with promotional contracts, and well-meaning family members.

Dietitians are in a perfect position to explain the science behind antioxidant-rich foods and supplementation associated with athletic performance and other nutrition recommendations.

Evidence on the benefits of antioxidant-rich foods for performance is still mixed, but we do know that these foods are beneficial for overall individual health, and this includes athletes. Plus, there's virtually no downside to adding whole plant foods to the diet, something my bike-racing friend can practice.

He has a private practice in Los Angeles. References 1. Pingitore A, Lima GP, Mastorci F, Quinones A, Iervasi G, Vassalle C.

Exercise and oxidative stress: potential effects of antioxidant dietary strategies in sports. Slattery K, Bentley D, Coutts AJ. The role of oxidative, inflammatory and neuroendocrinological systems during exercise stress in athletes: implications of antioxidant supplementation on physiological adaptation during intensified physical training.

Sports Med. Peternelj TT, Coombes JS. Antioxidant supplementation during exercise training: beneficial or detrimental?

Myung SK, Ju W, Cho B, et al. Efficacy of vitamin and antioxidant supplements in prevention of cardiovascular disease: systematic review and meta-analysis of randomised controlled trials.

Ha V, de Souza RJ. J Am Heart Assoc. Yarahmadi M, Askari G, Kargarfard M, et al. The effect of anthocyanin supplementation on body composition, exercise performance and muscle damage indices in athletes.

Int J Prev Med.

Curious about supplements? There are so many products out there that promise increased energy, fof recovery, and even higher levels of Antioxidant supplements for athletes, but supplmeents these mystery athetes and Herbal remedies for depression really superior to whole Antioxidant supplements for athletes foods? Matt RuscignoMPH, RD, our Switch4Good resident dietitian and an endurance athlete himself, argues that supplementation is not necessary if one maintains a nutrient-dense plant-based diet. We sat down with him for a chat about antioxidant-based supplements and the benefits of specific antioxidants found in plants. He also made a strong case for enhanced athletic performance simply by consuming antioxidants in their whole food form.