WHAT EFFECT DO ANTIOXIDANTS IN SPORTS?
ANTIOXIDANTS (LIKE VITAMIN C, E) PROTECT THE BODY'S CELLS FROM FREE RADICALS AND THUS MAKE A VALUABLE CONTRIBUTION TO HEALTH. THEY ALSO PLAY A DECISIVE ROLE IN ENERGY METABOLISM AND ARE THEREFORE OF PARTICULAR INTEREST TO ATHLETES.
Everyone knows that sport is healthy. However, if the amount and intensity of training is high, the body's cells are at greater risk of damage due to the increased production of free radicals. Studies show that both strength training and endurance training lead to an increased production of these highly reactive oxygen compounds in the body. The body does have its own mechanisms to render these aggressive molecules harmless. However, in recent years it has been proven that antioxidants in food could be helpful here.
Most of the studies have focused on vitamins C and E, and although the data are mixed, it can be assumed that these two powerful antioxidants, when taken in moderate doses, are helpful in REDUCE CELL DAMAGE CAUSED BY FREE RADICALS .
In addition to these two vitamins, other antioxidants have also been studied. These include green tea, grapes, red wine, pine bark and other "phytochemicals". These listed substances are all rich in so-called polyphenols, flavonoids, tannins and catechins, which fall into the category of "secondary plant substances". These substances have antioxidant effects that are comparable to those of vitamins C and E.
In addition, they have other positive effects. Green tea can not only inhibit oxidative processes caused by free radicals and the growth of cancer cells, but also promote the metabolic rate and fat burning.
GREEN TEA NOT ONLY HAS ANTIOXIDANT PROPERTIES, BUT CAN ALSO INCREASE YOUR BASED METABOLIC RATE.
The working group of dulloo et al. was able to prove that regular consumption of green tea leads to INCREASE IN BASIC METABOLISM RATE BY 4% due to an increased release of noradrenaline in the body. At the same time, the utilization of nutrients shifted from carbohydrates to fats, while the nitrogen excretion in the urine remained unchanged. Epigallocatechin, one of the many active ingredients in green tea, is thought to be responsible for this.
Ginkgo biloba can have an antioxidant effect, but also improve mental performance and the ability to concentrate. The circulation-enhancing effects of this substance can also be helpful for men with erectile dysfunction. In the sports sector, many report better concentration on the trained muscles when they regularly take ginkgo. Increased circulation through this substance could also improve the "pump" of the stressed muscles in bodybuilders. Although unfortunately no studies have yet been carried out on these substances and their effects on training in trained athletes, it can still be assumed that this group of people also benefits from the effects mentioned.
The antioxidant effects of these substances reduce cell damage caused by free radicals, which improves the body's regeneration in the long term and thus enables faster progress in training. The ingredients of green tea are also interesting from the point of view of bodybuilders because of the thermogenic (heat production-promoting) effects mentioned above, which supports weight loss and fat loss.