JHI
11-30-2004, 05:34 PM
Warriors call!
Hello fellow gym warriors. /forum/images/graemlins/smile.gif
The purpose of this study is to provide the reader with knowledge of the action of free radicals in the body and the application and function of antioxidants in vivo.
Topics covered include:
<ul type="square"> What is oxidative stress and how is it caused?
What are free radicals?
What are antioxidants and how do they help reduce oxidative stress?
Which antioxidants can be supplemented and the processes by which they do so.
How does exercise effect free radicals?[/list]
INTRODUCTION
You pound whey protein religously. You have your post-workout shake calculated to a T and you even have your protein, carbohydrates, and fats measured to the last gram. However, something is missing, something is making you sacrifice gains. What is it? Look no further than antioxidants.
FREE RADICAL PRODUCTION
Free radicals are produced when the body processes oxygen, which is essentially needed for every body function. As the body processes this oxygen (2-4% of it) ( which is consumed in the mitochondria ) results in the development of reactive oxygen species (ROS) or oxygen-free radicals. This is caused by an electron leakage in the electron transport chain. Free radicals are compounds that have lost an electron. These unstable molecules clump on to another molecule, taking its electrons, which then try to steal an electron from another molecule. This development happens at close by cell-membranes, setting off a riple effect of free radical formation called lipid peroxidation, which eventually leads to damage of the cell.
Free radicals could be and should be thought of as dangerous. Why? They have the ability to tear through cells, dismantling everything in their way, at a microscopic level. When they dice through cell-membrance and/or DNA the result can be cancer. When free radicals tear through LDL ( low-density lipoprotein ) Cholesterol, the results can be hear attack and/or stroke. Also, in the respitory tract Free Radicals can cause an increased risk of upper respitory tract infection. For us bodybuilders and athletes, it is believed that Free Radicals act as a bomb, exploding every muscle cell they meet and may be responsible for delayed on-set muscle soreness (DOMS). Another hazard that free radicals cause is cataracts and the whole aging process in general.
Currently their is no way to stop oxygen reduction and free radical production. Now, you're probably thinking to yourself, doesn't our body have its own defense mechanism to fight off oxidative carnage to our cells? Well, we do but whether or not these naturally produced antioxidants are enough for todays athlete is still under research. Also, this naturally occuring defense includes, antioxidant scavenger enzymes catalase, gluthoione peroxidase, superoxide dismutase, and metal binding proteins. There are many factors that increase Free Radical production in the body
Free radical production factors.
<ul type="square"> Smoking
Second hand smoke
Pollution
Pesticides
Vehicle exaust
Oxides of Nitrogen
Ultra Violet Rays
Stress
Exercise[/list]
Factors that don't affect free radical production
<ul type="square"> Not utilizing the search feature
Watching soap operas
Baking cookies
Posting another creatine and/or postworkout (maltodextrin/dextrose) question
Hanging out with " little " Joe Yu King
Talking to Heen[/list]
Free radicals and exercise
Exercise generates reactive oxygen in atleast two different ways. First scenario is an electron leak in the mitochondria. The second scenario occurs during alterations in blood flow and oxygen supply. The risk of oxidative stress while exercising depends on two factors, A) exercise intensity B) partakers state of training. The type of oxidative stress may alter with the aerobic or anerobic nature of the physical activity. Endurance exercise by untrained individuals usually produces oxidative damage in the active-muscle. Also, resistance exercise performed at high intensity increases the free radical production in the bodys major muscle groups.
Current studies show that free radical production within the body greatly depends on exercise intensity, no matter if you're refering to aerobic exercsie or resistance training. (you must provide significant disruption to the physiological state of the body.
Summary of free radicals
<ul type="square"> They wreak havoc on our body.
Antioxidants only effective way of fighting free radicals off.[/list]
ANTIOXIDANTS
An antioxidant is any substance that helps decrease oxidative stress. There are a handful of different antioxidants. However, I will focus on the main group, Vitamin E, Vitamin C, and Beta Carotene. Usually the main group of Antioxidants work together to stop the chain reaction by giving electrons to Free Radical molecules. Dietary antioxidants may be able to get rif of the Free Radicals produced during exercise, which may otherwise result in lipid peroxidation. These particular antioxidants are not created by the body, thus they must be provided through the diet. Other antioxidants that are created by the body can be boosted through supplementation.
When we workout our body can produce up to 30 times more oxygen. This is due to increased body temperature, deep breathing/heavy breathing, and increased metabolism. Although exercising increases the production of antioxidant enzymes, exercising also seems to agitate the balance of the bodys defense system, making the tissues more prone to damage. Creating more chaos, exercising increases our exposure to environmental hazards such as Ultra Violet Rays, and air pollution. Another concern is that our important tissues ( heart ) sustain lower levels of the protective Antioxidant enzymes than do others; Thus, making them more inclined to Free Radical destruction.
VITAMIN E
Key points.
<ul type="square"> It is fat soluble.
Vitamin E has been reffered to as the most important Antioxidant because of its correlation with the cell membrane.
Vitamin E supplementation has been shown to strengthen the cells membrane 's defenses.
Vitamin E is crucial is energy production as it ensures that glucose is fully oxidized and that ATP is generated effecently.[/list]
SOURCES
<ul type="square"> Vegetable oils
Wheat germ
Whole-grain bread and cereals
Dried beans
Green leafy vegetables[/list]
VITAMIN C
Key points.
<ul type="square"> It is water soluble.
Plays role in Iron absorption, wound healing, and keeping gums and teeth healthy.
Also thought to play a role in reducing certain types of cancer and disease.
Various form of stress deplete Vitamin C.
Vitamin C most important Antioxidant in extracellular fluid.
In cells Vitamin C reinforces the Antioxidant of Vitamin E, by regenerating the active form of the fat soluble vitamin, it hten reacts with a Free Radical.
It has been shown that Vitamin C and Vitamin E supplemented together may be the most effective way of stopping the chain of Free Radicals incells.[/list]
SOURCES
<ul type="square"> Citrus fruits and juices
Cabbage
Broccoli
Turnip greens
Cantaloupe
Tomatoes
Strawberries
Apples with skin[/list]
VITAMIN A
Key points.
<ul type="square"> It is fat soluble.
Vitamin A is a retinol and is affiliated to, but different than retinoids and carotenoids.
Beta-Carotene is commenly mistaken as being equivalent to Vitamin A.
Beta-Carotene is actually 2 Retinols that has the alchohol groups removed.
Beta-Carotene is classified as an carotenoid.
Bete-Carotene is reffered to as a possible antioxidant because of its ability to steal singlet oxygen
Beta-Carotene can be broken down into 2 retinol equivalents on demand if other Vitamin A sources are not available.
Beta-Carotene's particular mechanism described above is why it is identified as Vitamin A's predecesser.
Beta-Carotene acts together with Vitamin C and Vitamin E by boosting their antioxidant properties.[/list]
Their haven't been as many scientific studies performed on Vitamin A as a protective antioxidant compared to Vitamin E and Vitamin C.
SOURCES
<ul type="square"> Egg
Potato
Mango
Orange
Carrot
Sweet potato
Linseed[/list]
CONCLUSION
Newbie bodybuilder or seasoned veteran, you should add atleast one of the main antioxidents to your arsenal.
Keep it hardcore,
Joey "JHI" Igl
A huge thanks goes out to my brother Seksi, who helped me with this study.
/forum/images/graemlins/cool.gif
REFERENCES
1. Alessio, H.M., and E.R. Blasi. Physical activity as a natural antioxidant booster and its effect on a healthy life span. Res. Q. Exerc. Sport. 68:(4) 292302. 1997. Find this article on other systems
2. Alessio, H.M., A.H. Goldfarb, and G. Cao. Exercise-induced oxidative stress before and after vitamin C supplementation. Int. J. Sports Nutr. 7:19. 1997.
3. Appel, H.J., J.A.R. Duarte, and J.M.C. Soares. Supplementation of Vitamin E may attenuate skeletal muscle immobilization atrophy. Int. J. Sports Med. 18:(3) 157160. 1997. Find this article on other systems
4. Avellini, L., E. Chiaradia, and A. Gaiti. Effect of exercise training, selenium and vitamin E on some free radical scavengers in horses. Comp. Biochem. Physiol. B. Biochem. Mol. Biol. 123:(2) 147154. 1999. Find this article on other systems
5. Bernarducci, M.P., and N.J. Owens. Is there a fountain of youth? A review of current life extension strategies. Pharmacotherapy. 16:(2) 183200. 1996. Find this article on other systems
6. Brites, F.D., P.A. Evelson, M.G. Christiansen, M.F. Nicol, M.J. Basilico, R.W. Wikinski, and S.F. Llesuy. Soccer players under regular training show oxidative stress but an improved plasma antioxidant status. Clin. Sci. (Colch.). 96:(4) 381385. 1999. Find this article on other systems
7. Clarkson, P.M. Antioxidants and physical performance. Crit. Rev. Food Sci. Nutr. 35:(12) 131141. 1995. Find this article on other systems
8. Clarkson, P.M. Micronutrients and exercise: anti-oxidants and minerals. J. Sports Sci. 13: S. 1124. 1995. Find this article on other systems
9. Dekkers, J.C., L.J.P. van Doornen, and H.C.G. Kemper. The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscle damage. Sports Med. 21:(3) 212238. 1996. Find this article on other systems
10. Dreosti, I.E. Nutrition, cancer, and aging. Ann. N. Y. Acad. Sci. 20. 854:371377. 1998. Find this article on other systems
11. Dufaux, B., O. Heine, A. Kothe, U. Prinz, and R. Rost. Blood glutathione status following distance running. Int. J. Sports Med. 18:(2) 8993. 1997. Find this article on other systems
12. Fielding, R.A., and M. Meydani. Exercise, free radical generation, and aging. Aging (Milano). 9:(12) 1218. 1997.
13. Futterman, L.G., and L. Lemberg. The use of antioxidants in retarding atherosclerosis: fact or fiction?. Am. J. Crit. Care. 8:(2) 130133. 1999. Find this article on other systems
14. Goldfarb, A.H. Antioxidants: Role of supplementation to prevent exercise-induced oxidative stress. Med. Sci. Sports Exerc. 25:(2) 232236. 1993. Find this article on other systems
15. Goldfarb, A.H. Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage. Can. J. Appl. Physiol. 24:(3) 249266. 1999. Find this article on other systems
16. Grievink, L., A.G. Zijlstra, X. Ke, and B. Brunekreef. Double-blind intervention trial on modulation of ozone effects on pulmonary function by antioxidant supplements. Am. J. Epidemiol. Feb 15. 149:(4) 306314. 1999. Find this article on other systems
17. Harris, R., and E. Karmas. eds. Nutritional Evaluation of Food Processing. Westport, CT: Avi Publishing, 1975.
18. Heinonen, O.P., D. Albanes, J. Virtamo, P.R. Taylor, J.K. Huttunen, A.M. Hartman, J. Haapakoski, N. Malila, M. Rautalahti, S. Ripatti, H. Maenpaa, L. Teerenhovi, L. Koss, M. Virolainen, and B.K. Edwards. Prostrate cancer and supplementation with alpha-tocopherol and beta-carotene: incidence and mortality in a controlled trial. J. Natl. Cancer Inst. 90:(6) 440446. 1998. Find this article on other systems
19. Hemila, H. Vitamin C and common cold incidence: a review of studies with subjects under heavy physical stress. Int. J. Sports Med. 17:(5) 379383. 1996. Find this article on other systems
20. Hong, H., and P. Johnson. Antioxidant enzyme activities and lipid peroxidation levels in exercise and hypertensive rat tissues. Int. J. Biochem. Cell Biol. 27:(9) 923931. 1995. Find this article on other systems
21. Jacob, R.A., and B.J. Burri. Oxidative damage and defense. Am. J. Clin. Nutr. 63:985990. S. 1996. Find this article on other systems
22. Ji, L.L. Oxidative stress during exercise: implication of antioxidant nutrients. Free Radic. Biol. Med. 18:(6) 10791089. 1995. Find this article on other systems
23. Ji, L.L., C. Leeuwenburgh, S. Leichtweis, M. Gore, R. Fiebig, J. Hollander, and J. Bejma. Oxidative stress and aging. Role of exercise and its influences on antioxidant systems. Ann. N. Y. Acad. Sci. Nov 20. 854:102117. 1998. Find this article on other systems
24. Johnston, C.S., P.D. Swan, and C. Corte. Substrate utilization and work efficiency during submaximal exercise in vitamin C depleted-repleted adults. Int. J. Vitam. Nutr. Res. 69:(1) 4144. 1999. Find this article on other systems
25. Kanter, M.M. Free radicals, exercise, and antioxidant supplementation. Int. J. Sport Nutr. 4:205220. 1994. Find this article on other systems
26. Kanter, M.M., and M.H. Williams. Antioxidants, carnitine, and choline as putative ergogenic aids. Int. J. Sport Nutr. 5 Suppl. 120131. S. 1995.
27. Konig, D., J. Keul, H. Northoff, and A. Berg. Rationale for a specific diet from the viewpoint of sports medicine and sports orthopedics. Re lation to stress reaction and regeneration. Orthopade. 26:(11) 942950. 1997. Find this article on other systems
28. Loft, S., and H.E. Poulsen. Cancer risk and oxidative DNA damage in man. J. Mol. Med. 75:(1) 6768. 1997. Find this article on other systems
29. Margaritis, I., F. Tessier, M.J. Richard, and P. Marconnet. No evidence of oxidative stress after a triathlon race in highly trained competitors. Int. J. Sports Med. 18:(3) 186190. 1997. Find this article on other systems
30. McAllister, R.M., B.L. Reiter, J.F. Amann, and M.H. Laughlin. Skeletal muscle biochemical adaptations to exercise training in miniature swine. J. Appl. Physiol. 82:(6) 18621868. 1997. Find this article on other systems
31. McBride, J.M., W.J. Kraemer, T. Triplett-McBride, and W. Sebastianelli. Effect of resistance exercise on free radical production. Med. Sci. Sports Exerc. 30:(1) 6772. 1998. Find this article on other systems
32. Moller, P., H. Wallin, and L.E. Knudsen. Oxidative stress associated with exercise, psychological stress and life-style factors. Chem. Biol. Interact. 102:(1) 1736. 1996. Find this article on other systems
33. Nielsen, A.N., M. Mizuno, A. Ratkevicius, T. Mohr, M. Rhode, S.A. Mortensen, and B. Quistorff. No effect of antioxidant supplementation in triathletes on maximal oxygen uptake, 31P-NMRS detected muscle energy metabolism and muscle fatigue. Int. J. Sports Med. 20:(3) 154158. 1999. Find this article on other systems
34. Oostenbrug, G.S., R.P. Mensink, M.R. Hardeman, T. De Vries, F. Brouns, and G. Hornstra. Exercise performance, red blood cell deformability, and lipid peroxidation: effects of fish oil and vitamin E. J. Appl. Physiol. 83:(3) 746752. 1997. Find this article on other systems
35. Ortenblad, N., K. Madsen, and M.S. Djurhuus. Antioxidant status and lipid peroxidation after short-term maximal exercise in trained and untrained humans. Am. J. Physiol. 272: (4 Pt 2). 12581263. S.
36. Packer, L. Oxidants, antioxidant nutrients and the athlete. J. Sports Sci. 15:(3) 353363. 1997. Find this article on other systems
37. Papas, A.M. Determinants of antioxidant status in humans. Lipids. 31: (Suppl). 7782. S. 1996. Find this article on other systems
38. Peters, E.M. Exercise, immunology, and upper respiratory tract infections. Int. J. Sports Med. 18: (Suppl. 1). 6977. S. 1997. Find this article on other systems
39. Peters-Futre, E.M. Vitamin C, neutrophil function, and upper respiratory tract infection risk in distance runners: the missing link. Exerc. Immunol. Rev. 3:3252. 1997. Find this article on other systems
40. Powers, S.K., L.L. Ji, and C. Leeuwenburgh. Exercise traininginduced alterations in skeletal muscle antioxidant capacity: a brief review. Med. Sci. Sports Exerc. 31:(7) 987997. 1999. Find this article on other systems
41. Recommended Dietary Allowances. 10th ed. Washington, DC: National Academy Press, 1989.
42. Rokitzki, L., I. Logemann, G. Huber, E. Keck, and J. Keul. Alpha-tocopherol supplemen tation in racing cyclists during extreme endurance training. Int. J. Sports Nutr. 4:253264. 1994.
43. Sen, C.K. Oxidants and antioxidants in exercise. J. Appl. Physiol. 83:(1) 675686. 1995. Find this article on other systems
44. Sen, C.K., M. Atalay, J. Agren, D.E. Laaksonen, S. Roy, and O. Hanninen. Fish oil and vitamin E supplementation in oxidative stress at rest and after physical exercise. J. Appl. Physiol. 83:(1) 189195. 1997. Find this article on other systems
45. Somani, S.M., and K. Husain. Exercise training alters kinetics of antioxidant enzymes in rat tissues. Bio chem. Mol. Biol. Int. 38:(3) 587595. 1996.
46. Song, Y., S. Igawa, and A. Horii. Antioxidant enzymes response to endurance exercise training and dietary proteins in rat skeletal muscle and liver. Appl. Human Sci. 15:(5) 219225. 1996.
47. Sumida, S., T. Doi, M. Sakurai, Y. Yoshioka, and K. Okamura. Effect of a single bout of exercise and beta-carotene supplementation on the urinary excretion of 8-hydroxy-deoxyguanosine in humans. Free Radic. Res. 27:(6) 607618. 1997. Find this article on other systems
48. Takatsuka, N., N. Kawakami, A. Ohwaki, Y. Ito, Y. Matsu****a, M. Ido, and H. Shimizu. Frequent hard physical activity lowered serum beta-carotene level in a population study of a rural city of Japan. Tohoku J. Exp. Med. 176:(3) 131135. 1995. Find this article on other systems
49. Tiidus, P.M., and M.E. Houston. Vitamin E status and response to exercise training. Sports Med. 20:(1) 1223. 1995. Find this article on other systems
50. Tiidus, P.M., J. Pushkarenko, and M.E. Houston. Lack of antioxidant adaptation to short-term aerobic training in human muscle. Am. J. Physiol. 271: (4 Pt 2). 832836. R. 1996.
51. Vasankari, T.J., U.M. Kujala, H. Rusko, S. Sarna, and M. Ahotupa. The effect of endurance exercise at moderate altitude on serum lipid peroxidation and antioxidative function in humans. Eur. J. Appl. Physiol. 75:(5) 396399. 1997. Find this article on other systems
52. Vasankari, T.J., U.M. Kujala, T.M. Vasankari, T. Vuorimaa, and M. Ahotupa. Increased serum and low-density lipo protein antioxidant potential after antioxidant supplementation in endurance athletes. Am. J. Clin. Nutr. 56:(4) 10521056. 1997. Find this article on other systems
53. Venditti, P., and S Di Meo. Antioxidants, tissue damage, and endurance in trained and untrained young male rats. Arch. Biochem. Biophys. 331:(1) 6368. 1996. Find this article on other systems
54. Venditti, P., and S Di Meo. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int. J. Sports Med. 18:(7) 497502. 1997. Find this article on other systems
55. Whitney, E.N., and S.R. Rolfes. Understanding Nutrition (6th ed.). !@#$%^&*. Paul, MN: West Publishing Company, 1993. pp. 329, 348, 357.
56. Paul B. Laursen MSc. 2001: Free Radicals and Antioxidant Vitamins: Optimizing the Health of the Athlete. Strength and Conditioning Journal: Vol. 23, No. 2, pp. 1725.
57. JEFFREY M. MCBRIDE and WILLIAM J. KRAEMER. 1999: Free Radicals, Exercise, and Antioxidants. The Journal of Strength and Conditioning Research: Vol. 13, No. 2, pp. 175183.
Hello fellow gym warriors. /forum/images/graemlins/smile.gif
The purpose of this study is to provide the reader with knowledge of the action of free radicals in the body and the application and function of antioxidants in vivo.
Topics covered include:
<ul type="square"> What is oxidative stress and how is it caused?
What are free radicals?
What are antioxidants and how do they help reduce oxidative stress?
Which antioxidants can be supplemented and the processes by which they do so.
How does exercise effect free radicals?[/list]
INTRODUCTION
You pound whey protein religously. You have your post-workout shake calculated to a T and you even have your protein, carbohydrates, and fats measured to the last gram. However, something is missing, something is making you sacrifice gains. What is it? Look no further than antioxidants.
FREE RADICAL PRODUCTION
Free radicals are produced when the body processes oxygen, which is essentially needed for every body function. As the body processes this oxygen (2-4% of it) ( which is consumed in the mitochondria ) results in the development of reactive oxygen species (ROS) or oxygen-free radicals. This is caused by an electron leakage in the electron transport chain. Free radicals are compounds that have lost an electron. These unstable molecules clump on to another molecule, taking its electrons, which then try to steal an electron from another molecule. This development happens at close by cell-membranes, setting off a riple effect of free radical formation called lipid peroxidation, which eventually leads to damage of the cell.
Free radicals could be and should be thought of as dangerous. Why? They have the ability to tear through cells, dismantling everything in their way, at a microscopic level. When they dice through cell-membrance and/or DNA the result can be cancer. When free radicals tear through LDL ( low-density lipoprotein ) Cholesterol, the results can be hear attack and/or stroke. Also, in the respitory tract Free Radicals can cause an increased risk of upper respitory tract infection. For us bodybuilders and athletes, it is believed that Free Radicals act as a bomb, exploding every muscle cell they meet and may be responsible for delayed on-set muscle soreness (DOMS). Another hazard that free radicals cause is cataracts and the whole aging process in general.
Currently their is no way to stop oxygen reduction and free radical production. Now, you're probably thinking to yourself, doesn't our body have its own defense mechanism to fight off oxidative carnage to our cells? Well, we do but whether or not these naturally produced antioxidants are enough for todays athlete is still under research. Also, this naturally occuring defense includes, antioxidant scavenger enzymes catalase, gluthoione peroxidase, superoxide dismutase, and metal binding proteins. There are many factors that increase Free Radical production in the body
Free radical production factors.
<ul type="square"> Smoking
Second hand smoke
Pollution
Pesticides
Vehicle exaust
Oxides of Nitrogen
Ultra Violet Rays
Stress
Exercise[/list]
Factors that don't affect free radical production
<ul type="square"> Not utilizing the search feature
Watching soap operas
Baking cookies
Posting another creatine and/or postworkout (maltodextrin/dextrose) question
Hanging out with " little " Joe Yu King
Talking to Heen[/list]
Free radicals and exercise
Exercise generates reactive oxygen in atleast two different ways. First scenario is an electron leak in the mitochondria. The second scenario occurs during alterations in blood flow and oxygen supply. The risk of oxidative stress while exercising depends on two factors, A) exercise intensity B) partakers state of training. The type of oxidative stress may alter with the aerobic or anerobic nature of the physical activity. Endurance exercise by untrained individuals usually produces oxidative damage in the active-muscle. Also, resistance exercise performed at high intensity increases the free radical production in the bodys major muscle groups.
Current studies show that free radical production within the body greatly depends on exercise intensity, no matter if you're refering to aerobic exercsie or resistance training. (you must provide significant disruption to the physiological state of the body.
Summary of free radicals
<ul type="square"> They wreak havoc on our body.
Antioxidants only effective way of fighting free radicals off.[/list]
ANTIOXIDANTS
An antioxidant is any substance that helps decrease oxidative stress. There are a handful of different antioxidants. However, I will focus on the main group, Vitamin E, Vitamin C, and Beta Carotene. Usually the main group of Antioxidants work together to stop the chain reaction by giving electrons to Free Radical molecules. Dietary antioxidants may be able to get rif of the Free Radicals produced during exercise, which may otherwise result in lipid peroxidation. These particular antioxidants are not created by the body, thus they must be provided through the diet. Other antioxidants that are created by the body can be boosted through supplementation.
When we workout our body can produce up to 30 times more oxygen. This is due to increased body temperature, deep breathing/heavy breathing, and increased metabolism. Although exercising increases the production of antioxidant enzymes, exercising also seems to agitate the balance of the bodys defense system, making the tissues more prone to damage. Creating more chaos, exercising increases our exposure to environmental hazards such as Ultra Violet Rays, and air pollution. Another concern is that our important tissues ( heart ) sustain lower levels of the protective Antioxidant enzymes than do others; Thus, making them more inclined to Free Radical destruction.
VITAMIN E
Key points.
<ul type="square"> It is fat soluble.
Vitamin E has been reffered to as the most important Antioxidant because of its correlation with the cell membrane.
Vitamin E supplementation has been shown to strengthen the cells membrane 's defenses.
Vitamin E is crucial is energy production as it ensures that glucose is fully oxidized and that ATP is generated effecently.[/list]
SOURCES
<ul type="square"> Vegetable oils
Wheat germ
Whole-grain bread and cereals
Dried beans
Green leafy vegetables[/list]
VITAMIN C
Key points.
<ul type="square"> It is water soluble.
Plays role in Iron absorption, wound healing, and keeping gums and teeth healthy.
Also thought to play a role in reducing certain types of cancer and disease.
Various form of stress deplete Vitamin C.
Vitamin C most important Antioxidant in extracellular fluid.
In cells Vitamin C reinforces the Antioxidant of Vitamin E, by regenerating the active form of the fat soluble vitamin, it hten reacts with a Free Radical.
It has been shown that Vitamin C and Vitamin E supplemented together may be the most effective way of stopping the chain of Free Radicals incells.[/list]
SOURCES
<ul type="square"> Citrus fruits and juices
Cabbage
Broccoli
Turnip greens
Cantaloupe
Tomatoes
Strawberries
Apples with skin[/list]
VITAMIN A
Key points.
<ul type="square"> It is fat soluble.
Vitamin A is a retinol and is affiliated to, but different than retinoids and carotenoids.
Beta-Carotene is commenly mistaken as being equivalent to Vitamin A.
Beta-Carotene is actually 2 Retinols that has the alchohol groups removed.
Beta-Carotene is classified as an carotenoid.
Bete-Carotene is reffered to as a possible antioxidant because of its ability to steal singlet oxygen
Beta-Carotene can be broken down into 2 retinol equivalents on demand if other Vitamin A sources are not available.
Beta-Carotene's particular mechanism described above is why it is identified as Vitamin A's predecesser.
Beta-Carotene acts together with Vitamin C and Vitamin E by boosting their antioxidant properties.[/list]
Their haven't been as many scientific studies performed on Vitamin A as a protective antioxidant compared to Vitamin E and Vitamin C.
SOURCES
<ul type="square"> Egg
Potato
Mango
Orange
Carrot
Sweet potato
Linseed[/list]
CONCLUSION
Newbie bodybuilder or seasoned veteran, you should add atleast one of the main antioxidents to your arsenal.
Keep it hardcore,
Joey "JHI" Igl
A huge thanks goes out to my brother Seksi, who helped me with this study.
/forum/images/graemlins/cool.gif
REFERENCES
1. Alessio, H.M., and E.R. Blasi. Physical activity as a natural antioxidant booster and its effect on a healthy life span. Res. Q. Exerc. Sport. 68:(4) 292302. 1997. Find this article on other systems
2. Alessio, H.M., A.H. Goldfarb, and G. Cao. Exercise-induced oxidative stress before and after vitamin C supplementation. Int. J. Sports Nutr. 7:19. 1997.
3. Appel, H.J., J.A.R. Duarte, and J.M.C. Soares. Supplementation of Vitamin E may attenuate skeletal muscle immobilization atrophy. Int. J. Sports Med. 18:(3) 157160. 1997. Find this article on other systems
4. Avellini, L., E. Chiaradia, and A. Gaiti. Effect of exercise training, selenium and vitamin E on some free radical scavengers in horses. Comp. Biochem. Physiol. B. Biochem. Mol. Biol. 123:(2) 147154. 1999. Find this article on other systems
5. Bernarducci, M.P., and N.J. Owens. Is there a fountain of youth? A review of current life extension strategies. Pharmacotherapy. 16:(2) 183200. 1996. Find this article on other systems
6. Brites, F.D., P.A. Evelson, M.G. Christiansen, M.F. Nicol, M.J. Basilico, R.W. Wikinski, and S.F. Llesuy. Soccer players under regular training show oxidative stress but an improved plasma antioxidant status. Clin. Sci. (Colch.). 96:(4) 381385. 1999. Find this article on other systems
7. Clarkson, P.M. Antioxidants and physical performance. Crit. Rev. Food Sci. Nutr. 35:(12) 131141. 1995. Find this article on other systems
8. Clarkson, P.M. Micronutrients and exercise: anti-oxidants and minerals. J. Sports Sci. 13: S. 1124. 1995. Find this article on other systems
9. Dekkers, J.C., L.J.P. van Doornen, and H.C.G. Kemper. The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscle damage. Sports Med. 21:(3) 212238. 1996. Find this article on other systems
10. Dreosti, I.E. Nutrition, cancer, and aging. Ann. N. Y. Acad. Sci. 20. 854:371377. 1998. Find this article on other systems
11. Dufaux, B., O. Heine, A. Kothe, U. Prinz, and R. Rost. Blood glutathione status following distance running. Int. J. Sports Med. 18:(2) 8993. 1997. Find this article on other systems
12. Fielding, R.A., and M. Meydani. Exercise, free radical generation, and aging. Aging (Milano). 9:(12) 1218. 1997.
13. Futterman, L.G., and L. Lemberg. The use of antioxidants in retarding atherosclerosis: fact or fiction?. Am. J. Crit. Care. 8:(2) 130133. 1999. Find this article on other systems
14. Goldfarb, A.H. Antioxidants: Role of supplementation to prevent exercise-induced oxidative stress. Med. Sci. Sports Exerc. 25:(2) 232236. 1993. Find this article on other systems
15. Goldfarb, A.H. Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage. Can. J. Appl. Physiol. 24:(3) 249266. 1999. Find this article on other systems
16. Grievink, L., A.G. Zijlstra, X. Ke, and B. Brunekreef. Double-blind intervention trial on modulation of ozone effects on pulmonary function by antioxidant supplements. Am. J. Epidemiol. Feb 15. 149:(4) 306314. 1999. Find this article on other systems
17. Harris, R., and E. Karmas. eds. Nutritional Evaluation of Food Processing. Westport, CT: Avi Publishing, 1975.
18. Heinonen, O.P., D. Albanes, J. Virtamo, P.R. Taylor, J.K. Huttunen, A.M. Hartman, J. Haapakoski, N. Malila, M. Rautalahti, S. Ripatti, H. Maenpaa, L. Teerenhovi, L. Koss, M. Virolainen, and B.K. Edwards. Prostrate cancer and supplementation with alpha-tocopherol and beta-carotene: incidence and mortality in a controlled trial. J. Natl. Cancer Inst. 90:(6) 440446. 1998. Find this article on other systems
19. Hemila, H. Vitamin C and common cold incidence: a review of studies with subjects under heavy physical stress. Int. J. Sports Med. 17:(5) 379383. 1996. Find this article on other systems
20. Hong, H., and P. Johnson. Antioxidant enzyme activities and lipid peroxidation levels in exercise and hypertensive rat tissues. Int. J. Biochem. Cell Biol. 27:(9) 923931. 1995. Find this article on other systems
21. Jacob, R.A., and B.J. Burri. Oxidative damage and defense. Am. J. Clin. Nutr. 63:985990. S. 1996. Find this article on other systems
22. Ji, L.L. Oxidative stress during exercise: implication of antioxidant nutrients. Free Radic. Biol. Med. 18:(6) 10791089. 1995. Find this article on other systems
23. Ji, L.L., C. Leeuwenburgh, S. Leichtweis, M. Gore, R. Fiebig, J. Hollander, and J. Bejma. Oxidative stress and aging. Role of exercise and its influences on antioxidant systems. Ann. N. Y. Acad. Sci. Nov 20. 854:102117. 1998. Find this article on other systems
24. Johnston, C.S., P.D. Swan, and C. Corte. Substrate utilization and work efficiency during submaximal exercise in vitamin C depleted-repleted adults. Int. J. Vitam. Nutr. Res. 69:(1) 4144. 1999. Find this article on other systems
25. Kanter, M.M. Free radicals, exercise, and antioxidant supplementation. Int. J. Sport Nutr. 4:205220. 1994. Find this article on other systems
26. Kanter, M.M., and M.H. Williams. Antioxidants, carnitine, and choline as putative ergogenic aids. Int. J. Sport Nutr. 5 Suppl. 120131. S. 1995.
27. Konig, D., J. Keul, H. Northoff, and A. Berg. Rationale for a specific diet from the viewpoint of sports medicine and sports orthopedics. Re lation to stress reaction and regeneration. Orthopade. 26:(11) 942950. 1997. Find this article on other systems
28. Loft, S., and H.E. Poulsen. Cancer risk and oxidative DNA damage in man. J. Mol. Med. 75:(1) 6768. 1997. Find this article on other systems
29. Margaritis, I., F. Tessier, M.J. Richard, and P. Marconnet. No evidence of oxidative stress after a triathlon race in highly trained competitors. Int. J. Sports Med. 18:(3) 186190. 1997. Find this article on other systems
30. McAllister, R.M., B.L. Reiter, J.F. Amann, and M.H. Laughlin. Skeletal muscle biochemical adaptations to exercise training in miniature swine. J. Appl. Physiol. 82:(6) 18621868. 1997. Find this article on other systems
31. McBride, J.M., W.J. Kraemer, T. Triplett-McBride, and W. Sebastianelli. Effect of resistance exercise on free radical production. Med. Sci. Sports Exerc. 30:(1) 6772. 1998. Find this article on other systems
32. Moller, P., H. Wallin, and L.E. Knudsen. Oxidative stress associated with exercise, psychological stress and life-style factors. Chem. Biol. Interact. 102:(1) 1736. 1996. Find this article on other systems
33. Nielsen, A.N., M. Mizuno, A. Ratkevicius, T. Mohr, M. Rhode, S.A. Mortensen, and B. Quistorff. No effect of antioxidant supplementation in triathletes on maximal oxygen uptake, 31P-NMRS detected muscle energy metabolism and muscle fatigue. Int. J. Sports Med. 20:(3) 154158. 1999. Find this article on other systems
34. Oostenbrug, G.S., R.P. Mensink, M.R. Hardeman, T. De Vries, F. Brouns, and G. Hornstra. Exercise performance, red blood cell deformability, and lipid peroxidation: effects of fish oil and vitamin E. J. Appl. Physiol. 83:(3) 746752. 1997. Find this article on other systems
35. Ortenblad, N., K. Madsen, and M.S. Djurhuus. Antioxidant status and lipid peroxidation after short-term maximal exercise in trained and untrained humans. Am. J. Physiol. 272: (4 Pt 2). 12581263. S.
36. Packer, L. Oxidants, antioxidant nutrients and the athlete. J. Sports Sci. 15:(3) 353363. 1997. Find this article on other systems
37. Papas, A.M. Determinants of antioxidant status in humans. Lipids. 31: (Suppl). 7782. S. 1996. Find this article on other systems
38. Peters, E.M. Exercise, immunology, and upper respiratory tract infections. Int. J. Sports Med. 18: (Suppl. 1). 6977. S. 1997. Find this article on other systems
39. Peters-Futre, E.M. Vitamin C, neutrophil function, and upper respiratory tract infection risk in distance runners: the missing link. Exerc. Immunol. Rev. 3:3252. 1997. Find this article on other systems
40. Powers, S.K., L.L. Ji, and C. Leeuwenburgh. Exercise traininginduced alterations in skeletal muscle antioxidant capacity: a brief review. Med. Sci. Sports Exerc. 31:(7) 987997. 1999. Find this article on other systems
41. Recommended Dietary Allowances. 10th ed. Washington, DC: National Academy Press, 1989.
42. Rokitzki, L., I. Logemann, G. Huber, E. Keck, and J. Keul. Alpha-tocopherol supplemen tation in racing cyclists during extreme endurance training. Int. J. Sports Nutr. 4:253264. 1994.
43. Sen, C.K. Oxidants and antioxidants in exercise. J. Appl. Physiol. 83:(1) 675686. 1995. Find this article on other systems
44. Sen, C.K., M. Atalay, J. Agren, D.E. Laaksonen, S. Roy, and O. Hanninen. Fish oil and vitamin E supplementation in oxidative stress at rest and after physical exercise. J. Appl. Physiol. 83:(1) 189195. 1997. Find this article on other systems
45. Somani, S.M., and K. Husain. Exercise training alters kinetics of antioxidant enzymes in rat tissues. Bio chem. Mol. Biol. Int. 38:(3) 587595. 1996.
46. Song, Y., S. Igawa, and A. Horii. Antioxidant enzymes response to endurance exercise training and dietary proteins in rat skeletal muscle and liver. Appl. Human Sci. 15:(5) 219225. 1996.
47. Sumida, S., T. Doi, M. Sakurai, Y. Yoshioka, and K. Okamura. Effect of a single bout of exercise and beta-carotene supplementation on the urinary excretion of 8-hydroxy-deoxyguanosine in humans. Free Radic. Res. 27:(6) 607618. 1997. Find this article on other systems
48. Takatsuka, N., N. Kawakami, A. Ohwaki, Y. Ito, Y. Matsu****a, M. Ido, and H. Shimizu. Frequent hard physical activity lowered serum beta-carotene level in a population study of a rural city of Japan. Tohoku J. Exp. Med. 176:(3) 131135. 1995. Find this article on other systems
49. Tiidus, P.M., and M.E. Houston. Vitamin E status and response to exercise training. Sports Med. 20:(1) 1223. 1995. Find this article on other systems
50. Tiidus, P.M., J. Pushkarenko, and M.E. Houston. Lack of antioxidant adaptation to short-term aerobic training in human muscle. Am. J. Physiol. 271: (4 Pt 2). 832836. R. 1996.
51. Vasankari, T.J., U.M. Kujala, H. Rusko, S. Sarna, and M. Ahotupa. The effect of endurance exercise at moderate altitude on serum lipid peroxidation and antioxidative function in humans. Eur. J. Appl. Physiol. 75:(5) 396399. 1997. Find this article on other systems
52. Vasankari, T.J., U.M. Kujala, T.M. Vasankari, T. Vuorimaa, and M. Ahotupa. Increased serum and low-density lipo protein antioxidant potential after antioxidant supplementation in endurance athletes. Am. J. Clin. Nutr. 56:(4) 10521056. 1997. Find this article on other systems
53. Venditti, P., and S Di Meo. Antioxidants, tissue damage, and endurance in trained and untrained young male rats. Arch. Biochem. Biophys. 331:(1) 6368. 1996. Find this article on other systems
54. Venditti, P., and S Di Meo. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int. J. Sports Med. 18:(7) 497502. 1997. Find this article on other systems
55. Whitney, E.N., and S.R. Rolfes. Understanding Nutrition (6th ed.). !@#$%^&*. Paul, MN: West Publishing Company, 1993. pp. 329, 348, 357.
56. Paul B. Laursen MSc. 2001: Free Radicals and Antioxidant Vitamins: Optimizing the Health of the Athlete. Strength and Conditioning Journal: Vol. 23, No. 2, pp. 1725.
57. JEFFREY M. MCBRIDE and WILLIAM J. KRAEMER. 1999: Free Radicals, Exercise, and Antioxidants. The Journal of Strength and Conditioning Research: Vol. 13, No. 2, pp. 175183.