That vitamin C can protect us from colds and flu is now an established truth. But did you also know that training and vitamin C constitute an indissoluble union
. The main task of this precious vitamin, in fact, is to participate in the synthesis of collagen , the main structural element of muscle tissues. It is easy to understand how its intake promotes muscle recovery after an intense training session. In this article, we guide you through the world of vitamin C and sports .
Training and vitamin C: accelerates muscle recoveryRecovery
is defined as the amount of time between two high-intensity training sessions, such as weight training or running. Too often we overlook the importance of recovery, which is instead an essential period for reaping the most benefits from exercise.
After a workout or a competition, the muscles must receive adequate recovery treatment , otherwise there is a risk of muscle pain or tendon and cartilage pain. Taking vitamin C , or ascorbic acid, is a crucial step in promoting the recovery of tired muscles after sports. But why is vitamin C so effective Given the fundamental role that this water-soluble vitamin plays information of collagen , the main structural element of skin, tendons, cartilage, muscle tissues, membranes and blood vessels, and it is easy to understand how its intake accelerates muscle recovery .
Vitamin C against the action of free radicals
Always considered the most powerful antioxidant in nature , vitamin C also neutralizes the action of free radicals , molecules that attack the body’s cells and that increase during physical activity.
Vitamin C acts as a sort of “scavenger” capable of eliminating these substances, thus helping to maintain cellular integrity and counteract the aging process. An adequate intake is therefore essential to inhibit the oxidative damage resulting from a very intense workout.
An athlete needs to strengthen the body also by supporting the immune system , which represents our first defense against agents from the external environment, such as viruses and bacteria. The right amount of vitamin C helps prevent and reduce the incidence of common viral diseases, such as colds and flu, and promotes a shorter duration of symptoms. This is because vitamin C turns on the T lymphocytes and activates them, allowing the immune system to work at its best.
Training and Vitamin C: Iron Absorption
What’s more: Vitamin C facilitates iron absorption, which plays a decisive role in the formation of hemoglobin , the protein contained in red blood cells that binds to oxygen and transports it to various tissues. Iron is important for optimizing athletic performance and for muscle growth. More hemoglobin in the blood results in more oxygen transport to the muscles, and therefore in better sports performance. However, “non-heme” iron, that is, not associated with hemoglobin, which represents the totality of iron present in foods of vegetable origin, is more difficult to absorb.
To promote greater iron assimilation, it is better to season non-heme iron foods with lemon juice, drink a good juice of blood oranges during the meal ortake vitamin C supplements .
Other functions of vitamin C important for sportsmen
On the subject of training and vitamin C, it should be added that this substance also intervenes in the endogenous production of natural steroid hormones , substances that promote the growth of muscle mass , improve sports performance and accelerate recovery. muscular.
Finally, vitamin C participates in the formation of L-carnitine , an ideal compound for reducing fatigue and making training more effective. In particular, carnitine, by conveying fatty acids to the place of combustion, stimulates the cellular metabolism of lipidsand the destruction of fats with energy production.
How to satisfy the athlete’s need for vitamin C In
summary, vitamin C is ideal for supporting normal body functions : it boosts the immune system, protects cells from oxidative stress and stimulates the formation of collagen. Stocking up on this marvelous substance means promoting muscle recovery and improving future sports performance. Having clarified the link between training and vitamin C , it is important to remember that it is a vitamin that our body is unable to synthesize or store, therefore it is necessary to take it with food .
Since it is impossible to satisfy the athlete’s need for ascorbic acid by taking it from food, also because it oxidizes easily, the daily dose of this vitamin must be obtained from food supplements with a high dosage of vitamin C.
