Antioxidants increase muscle recovery and act as a crucial defense mechanism against the most harmful substances present in our bodies, i.e. free radicals. Antioxidants of different varieties exist in the form of essential vitamins and minerals. Now the question is what kind of role do these antioxidants play in muscle building and how do antioxidants increase muscle recovery
Everyday exercises and consistent workout routines exerts a lot of pressure on your muscles. Strenuous sports and difficult workouts might result in injury in the form of sprains, tearing of soft tissues which cause inflammation.When this happens free radicals present can prolong or slow down the healing process. If left unchecked and untreated, bone degeneration, arthritis and other diseases can set in.
Antioxidants counteract free radicals by obliterating their presence from body parts such as the tendons, muscles etc. and can even stop the process of degeneration. Even a healthy diet can ensure the intake of the essential antioxidants needed for facilitating the recovery and healing processes, and keep your body fully protected throughout your training sessions.
How can antioxidants benefit people in training and working outs?
Muscle Ischemia is a common disease affecting people who are into physical activity be it sports or simply working out. It lowers the muscle tissue’s blood supply, thereby decreasing the oxygen and glucose supply crucial for muscle recovery, tissues, regeneration and metabolic activities. Antioxidants increase muscle recovery and can easily reverse the effect of this disease and also control and restrict any inflammation caused by injuries during training.
Four major antioxidants for increased immunity and muscle recovery
Vitamin C is a strong antioxidant renowned for its regenerative components for the skin cells. It also escalates collagen levels to improve skin resilience and firmness, hence speeding up the healing process. Vitamin C deficiency may deter this healing process as important fibers required for this process become insufficient.
Vitamin C has an anti-catabolic effect on muscle development. The catabolic process involves synthesizing main muscle tissues into either energy or waste. Anti-catabolism prevents this breakdown of the significant muscle fibers. Vitamin C is the antioxidant that lessens pain and inflaming injuries that are the result of over exercising.
Vitamin C is obtained from leafy vegetables, citrus fruits, berries, tomatoes, chewable vitamins etc.
Chromium is required in carbohydrate and lipid metabolism. However chromium gets depleted fast, by constant exercising. A Chromium deficiency can have disastrous outcomes such as resulting in early diabetes, cardiovascular diseases etc.
Chromium contains certain properties that induce insulin sensitivity to completely burn up body fat turning it into significant fuel or energy to assist you at the time of working out. Its properties also restrict the fat accumulation in your body, which ultimately leads to a significant reduction in unnecessary body fat. Chromium Picolinate contributes essential elements that are important for muscle growth.
Chromium is present in processed meat, egg-yolk, beans, whole grain products etc. However the amount of chromium obtained from these foods is not enough.
Magnesium promotes protein synthesis and enhances strength. Magnesium like chromium also tends to incite insulin sensitivity, similarly reducing the fat content within the body. Nonetheless, it is important to maintain proper magnesium levels so that your workout for reducing weight and gaining a fit and strong body with a good physique can be fruitful. Magnesium comes from fish, yogurt, dried fruits, nuts, dark chocolate etc.
The process of protein synthesis is extremely important in muscle building. A zinc deficiency will reduce the process having a disastrous effect on your body building routine. Zinc increases somatomedin and testosterone levels vital for maximum workout performance.
Antioxidants increase muscle recovery and play a significant role by reducing the time of muscle recovery. They eliminate harmful substances, heal injuries, and decrease fatigue to help you put in 100% effort into your workouts and bring you the results you desire. Moreover for average people not into bodybuilding, antioxidants play a major role in keeping us healthy by increasing immunity and protecting our muscles from wear and tear.