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Antioxidants and Exercise: How They Work Together to Improve Performance
What are antioxidants?
Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, which are unstable molecules produced by metabolic processes and environmental factors like pollution and radiation.
How do antioxidants improve exercise performance?
During exercise, the body produces more free radicals due to increased oxygen consumption. This can lead to oxidative stress, which can damage cells and impair performance. Antioxidants can help neutralize these free radicals, reducing oxidative stress and improving performance.
What are some common dietary sources of antioxidants?
Some common dietary sources of antioxidants include fruits and vegetables, nuts and seeds, whole grains, and certain spices and herbs. Some specific examples include blueberries, spinach, kale, almonds, walnuts, quinoa, turmeric, and ginger.
Should athletes take antioxidant supplements?
While some studies have suggested that antioxidant supplements can improve exercise performance and reduce oxidative stress, others have found no significant benefits. Additionally, taking high doses of certain antioxidants can have negative effects on health. It is generally recommended that athletes get their antioxidants from whole foods rather than supplements.
Can too many antioxidants be harmful?
While antioxidants are generally beneficial, taking excessive amounts of certain antioxidants can have negative effects on health. For example, high doses of vitamin E can increase the risk of bleeding, and high doses of beta-carotene can increase the risk of lung cancer in smokers. It is important to get antioxidants from a variety of sources and not rely on supplements alone.
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