Antioxidants

Introduction

You’ve probably come across the term ‘antioxidant’ while looking through health articles online, or browsing through a list of so-called ‘superfoods’. Many athletes take antioxidant supplements, which are supposed to reduce muscle soreness. Do antioxidants actually make a difference in athletics, or are they overhyped? Let’s dive deeper into antioxidants.

What are antioxidants?

Antioxidants are substances that protect the body against free radicals. The body produces free radicals as a byproduct of converting food into energy. In large amounts, these free radicals can damage cells and genetic material. Antioxidants donate electrons to free radicals while remaining stable molecules, limiting their ability to do damage. This property of antioxidants allows them to act as neutralizers to free radicals in the body.

Sources of antioxidants

Here are some nutrients that have been found to have antioxidant activity, and some corresponding food sources

• Vitamin C: broccoli, cantaloupe, grapefruit, kale, kiwi, lemon, orange, strawberries, sweet potato, tomatoes, bell peppers

• Vitamin E: almonds, avocado, peanuts, red peppers, spinach (boiled), sunflower seeds

• Carotenoids (beta-carotene, lycopene): apricots, beets, broccoli, cantaloupe, carrots, bell peppers, kale, mangos, turnip/collard greens, oranges, peaches, pumpkin, spinach, sweet potato, tangerines, tomatoes, watermelon

• Selenium: fish, shellfish, beef, poultry, barley, brown rice

• Zinc: beef, poultry, oysters, shrimp, sesame seeds, pumpkin seeds, chickpeas, lentils, cashews

• Phenolic compounds: quercetin (apples, red wine, onions), catechins (tea, cocoa, berries), resveratrol (red and white wine, grapes, peanuts, berries), coumaric acid (spices, berries), anthocyanins (blueberries, strawberries)

In general, berries, leafy greens, nuts, and seeds are all good sources of antioxidants that can be implemented into your diet. A diet containing fruits and vegetables lowers the risk of certain diseases, but it is not yet clear if it’s because of the antioxidants or other substances in the foods.

Antioxidant supplementation in athletics

Athletes commonly utilize antioxidant supplements with the intent of boosting recovery and performance. The idea is that exercise causes the formation of cell-damaging free radicals, and antioxidants help to fight against them, reducing muscle fatigue and soreness. However, it is unclear whether antioxidants are actually beneficial in these instances. 

Antioxidant use is still a highly debated topic in athletics. Currently, there is no substantial evidence that antioxidant supplementation increases recovery and performance. More research and evaluation need to be done to determine if antioxidant supplements are necessary for athletes trying to perform their best. Large and unnatural doses of antioxidants may be detrimental to athletes’ health and performance. Large amounts of antioxidants may interfere with cell function and make the body more susceptible to disease. 

Conclusion

In short, there is still a lot more to be learned about antioxidants. Although they are often advertised as especially beneficial to athletes and people in general, there is not enough evidence to support antioxidants’ ability to prevent diseases or contribute to better recovery and performance. Nevertheless, antioxidants are still needed by the body to balance free radicals in the body. Rather than through supplements, it is recommended that antioxidants be consumed through natural sources like fruits and vegetables which don’t contain enough to cause an overload. 

Sources

“Antioxidant Supplements: What You Need to Know.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, www.nccih.nih.gov/health/antioxidant-supplements-what-you-need-to-know. Accessed 28 Jan. 2024.

Antioxidants in Athlete’s Basic Nutrition - Antioxidants in Sport ..., www.ncbi.nlm.nih.gov/books/NBK299049/. Accessed 28 Jan. 2024.

“Antioxidants.” The Nutrition Source, 3 Mar. 2021, www.hsph.harvard.edu/nutritionsource/antioxidants/.

Endurance Exercise and Antioxidant Supplementation: Sense or Nonsense?, www.gssiweb.org/sports-science-exchange/article/sse-138-endurance-exercise-and-antioxidant-supplementation-sense-or-nonsense---part-2. Accessed 28 Jan. 2024.

“Slide Show: Add Antioxidants to Your Diet.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 1 Mar. 2022, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428?s=1.