Timing of antioxidants is key

The timing of nutrients is key to maximizing muscle gains from intense weight lifting. Now a recent study suggests that the timing of antioxidants maybe just as crucial for protection against cell damage.

Researchers from the US Department of Agriculture (USDA) measured the blood antioxidant capacity (AOC) of subjects in a series of five clinical trials, and found that consumption of antioxidant-rich foods blunted oxidative stress that occurs after the consumption of a high-fat meal.

Millions of chemical reactions occur within our bodies every minute of every day in order to survive and function. These reactions produce free radicals. Oxidative stress (and cell damage) occurs when the production of these free radicals exceeds the body’s antioxidant capacity to quench them.

Oxidative stress is linked to fatigue, illness, poor athletic performance and premature aging.

If the consumption of antioxidants blunts oxidative stress that occurs after the consumption of a high-fat meal then the consumption of antioxidants before exercise should have the same effect.

The take-home message from this study is to keep an adequate level of antioxidants in the blood when oxidative stress is imminent. You can do this by adding more colour to every meal (see Dine By Colour) and supplementing with research-proven antioxidants such as whey protein, vitamin C and E.

Dr Paul Cribb is an award-winning sports scientist, author, personal trainer and the creator of mp-body.com – the first ever science-based, research-proven, nationally accredited body transformation program. Learn more here.