Antioxidant supplements for exercise recovery -
Within muscle, leukocytes release reactive oxygen species ROS while cytokines may activate ROS-generating enzymes [ 4 ]. These ROS, while performing necessary breakdown of damaged tissue, may also react with healthy cellular structures, further impairing muscle function [ 2 ]. Collectively, the eccentric contraction-induced mechanical and metabolic disturbances in muscle may acutely impair muscle function and performance and increase perceived soreness [ 1 , 2 , 5 , 6 ].
Though antioxidant supplementation is unlikely to change the inflammatory cascade [ 3 ], several studies have demonstrated the efficacy of antioxidant supplements, particularly those containing anthocyanin-rich berry extracts, in attenuating the acute decline in muscle strength due to eccentric exercise-induced muscle damage [ 7 , 8 , 9 ], assumedly through abatement of eccentric-induced ROS.
However, the efficacy may be specific to the antioxidant [ 10 , 11 , 12 ]. In the current study, we utilized an anthocyanin-rich berry compound OptiBerry® with high Oxygen-Radical Absorbing Capacity ORAC score 43 and proven antioxidant efficacy [ 13 , 14 ].
While it is debatable whether long term use of antioxidants is advised, as they may hinder the long term adaptation [ 15 ], acute supplementation following high intensity resistance exercise e. eccentric contractions appears to be effective towards restoring muscle function [ 7 , 8 , 9 ] and attenuating muscle soreness [ 16 ].
Post-exercise supplementation with protein or amino acids may also acutely enhance recovery from eccentric exercise [ 2 , 17 , 18 , 19 , 20 , 21 ]. Specifically, ingestion of a whey protein supplement has been shown to enhance recovery of muscle function within 24 h of eccentric exercise in untrained individuals [ 17 ].
This enhanced recovery is likely due to elevated levels of free amino acids in the blood leading to increased protein synthesis and attenuated protein breakdown [ 22 ]. Additionally, protein supplementation increases satellite cell proliferation following recovery from eccentric exercise [ 23 ], a phenomenon important for the recovery of force generation [ 24 ].
Sixty male college-aged students, aged 18—30, were recruited by public advertisement and word-of-mouth. Participants were relatively sedentary and did not engage in regular physical activity more than twice per week for the purpose of improving or maintaining their physical fitness.
Participants had not undertaken resistance training of the quadriceps muscles and had not experienced delayed onset muscle soreness DOMS in their quadriceps muscles during the 3 months prior to the start of the study. Participants were free of knee, quadriceps, and other musculoskeletal, or medical problems which could interfere with their ability to perform the required exercise.
Participants could not have had a previous allergic or sensitivity response to dairy proteins. All volunteers completed a Health History Questionnaire and physical activity readiness questionnaire PAR-Q to assess for eligibility and provided written informed consent.
Approval for this study was granted by the Human Subjects Institutional Review Board of Skidmore College IRB — and is in agreement with the Declaration of Helsinki as revised in This study was conducted using a randomized, single-blind, placebo-controlled, parallel design Fig.
Subjects were randomly assigned to consume ml of sugar flavored water CHO control; 31 g of Country Time Berry Lemonade, H.
Heinz Company Brands LLC. Carbohydrate was chosen as a control as CHO supplementation has not been demonstrated to enhance or impair the recovery from eccentric exercise [ 27 , 28 ]. Supplements were consumed within a 2 min period after the ECC, and then immediately after the assessments at 6 h, as well as within 2 h prior to the 24 h assessment.
To minimize the impact of diet, all subjects were given an example low antioxidant diet to follow for the day preceding and the day of the study See Additional file 1 : Table S1.
To assess dietary intakes between groups and determine compliance a 2 day dietary record was obtained over the study period and analyzed. To characterize the participants, height and weight were measured using standard techniques and body fat percentage, body fat mass, and fat-free mass were measured using the air displacement plethysmography technique BodPod, Cosmed, Chicago, IL.
Subjects reported to the lab after an overnight fast ~12 a. Assessments of peak isokinetic torque PIKT and peak isometric torque PIMT of the knee extensor muscles of the right leg, as well as perceived muscle soreness MS and thigh circumference measures were obtained prior to the performance of maximal ECCs of the knee extensors of the right leg, immediately after ECC, and at 1, 2, 6, and 24 h post-ECC Fig.
All measurements were obtained from the right leg on all study participants and all non-involved body parts were immobilized throughout all Cybex testing to remove superfluous movement. Both static and dynamic muscle actions were chosen as previous research has suggested the temporal response between muscle actions may differ [ 6 ], and dynamic muscle actions more closely mimic those often used in sport or occupational performance.
PIKT and PIMT were assessed using the HUMAC NORM Cybex ergometer which has been demonstrated to be a reliable ergometer [ 29 , 30 ]. After 5 min of easy cycling ~1 kp on an ergometer Monark E; Vansbro, Sweden , participants subsequently performed a warm up set of 3 repetitions on the Cybex.
PIMT was determined by using the best of 3 maximal isometric contractions of the knee extensors with the knee flexed at an angle of 90°. For isokinetic measurements, after a warm up set of 5 repetitions, subjects performed 1 set of 5 repetitions of isokinetic contractions of the knee extensors, through an individually determined range of motion ~90° at an angular velocity of 40° s The highest value obtained during the 5 repetitions was recorded and ranged from to ft.
of peak torque. The total warm up lasted approximately 7—10 min. As eccentric contractions may alter sarcomere length, and the optimal length for tension development [ 1 ], optimal joint angle, a surrogate for length, was recorded, amongst other variables obtained from the dynamometer.
Body position, approximate axis of rotation of the knee joint and dynamometer lever arm length were recorded and thus consistent for all trials for each volunteer. Verbal encouragement was provided during all contractions to ensure maximal effort and was consistent between sessions and participants.
The minimum eccentric torque needed to lower the arm and initiate the dynamometer was ~5 ft lb. Muscle soreness was evaluated using a visual analog scale VAS [ 31 ]. Subjects were seated with right leg in passive 90° of flexion at the beginning of the soreness evaluation and instructed to extend the knee of the right leg parallel to the floor to full extension.
Subjects then placed a mark at the point on the VAS corresponding to their perception of the soreness of the right quadriceps muscle. This was done both unweighted and weighted with a 5-kg mass suspended from the ankle. Muscle soreness was quantified by using the measured distance mm from the left end of the continuum to the mark made by the subject.
Additionally, a Gulick tape measure was used to quantify the circumference of the right thigh at the midpoint between the greater trochanter of the femur and the knee joint to assess for localized swelling. This location was marked with a permanent marker as means of standardization and to maintain consistency during follow-up measurements.
On the first day of testing, following baseline measures, subjects performed maximal eccentric contractions ECCs of the knee extensors of the right leg on a HUMAC NORM isokinetic dynamometer Boston, USA at an angular velocity of 40° s-1 through an 80° range of motion Fig. To the initiate each ECC, subjects performed a brief concentric contraction against the dynamometer lever arm of approximately 5 ft lb.
The knee extensors were relaxed at the end of each ECC, and during the recovery phase the relaxed leg was returned to the starting position by the dynamometer.
The dynamometer provides real-time feedback to monitor effort during the ECC. This protocol was chosen as it has been used previously, with success, to determine the impact of dietary interventions on muscle soreness and function [ 17 ]. Verbal encouragement was provided to ensure maximal effort in a consistent manner during all contractions for all participants.
A one way analysis of variance ANOVA was used to compare baseline parameters between the three supplement groups. To account for potential minor variations in baseline muscle function ie. PIMT, PIKT , muscle function was normalized to initial and represented as the change from baseline.
Alpha was set, a priori, at 0. All data was presented as mean ± standard error of the mean SE. No significant differences were observed for age, height, weight, percent body fat, fat free mass, and initial thigh circumference between groups Table 1.
There were no significant differences between the groups at the start of ECC testing. There were no differences in vitamin A, vitamin C, potassium, sodium, calcium, and iron intake between groups Table 2.
When expressed as percent of baseline Fig. Data are mean ± SE. Peak isokinetic torque, also exhibited a significant drop in torque over time Fig. All groups experienced a significant increase in unweighted and weighted muscle soreness following the ECC Fig. The Impact of Supplementation on Changes in Muscle Soreness and Swelling.
Collectively, the current findings support protein supplementation to enhance recovery of muscle function and the addition of antioxidants to act synergistically to reduce perceived muscle soreness, in the hours immediately following ECC exercise. Thus, the combination of protein and antioxidants may be an important consideration in developing and implementing strategies to aid in muscle recovery during the acute h time period following a bout of exhaustive eccentric exercise.
For instance, the CrossFit games, wrestling tournaments, powerlifting competitions, tennis tournaments, etc. Thus, developing supplementation strategies to improve recovery and reduce muscle soreness, might improve performance in such settings.
In terms of aiding recovery of muscle function from resistance exercise or eccentric exercise, supplementation with protein or amino acids post-exercise has been demonstrated to enhance recovery [ 17 , 19 , 20 , 22 ].
Regarding isometric muscle function, previous work by Buckley and colleagues [ 17 ] found that consumption of whey protein hydrolysate resulted in a quicker recovery in peak isometric torque following ECC, with complete recovery at 6 h post exercise.
However, unlike the Buckley et al. study [ 17 ], and others [ 18 ], which found supplementation with protein completely restored and even surpassed baseline peak isometric torque [ 17 ], we did not find resolution of force within the same observed timeframe Fig.
Although total work between groups was not reported in these earlier studies, even concentric muscle force contractions are suppressed following high intensity work [ 32 ].
In any case and even though our measurements did not extend to 48 h post ECC, the pattern of our reported muscle function data Figs.
As muscle function, broadly defined, is impaired following ECC, the magnitude and temporal pattern may depend upon contraction type; specifically, static versus dynamic, and concentric versus eccentric [ 5 , 6 ]. Thus, in agreement with previous studies [ 18 ], the present study suggests protein supplementation following ECC does, in fact, improve recovery of dynamic muscle function.
Furthermore, previous research has demonstrated that supplementation with antioxidants derived from fruit improves recovery of muscle function following fatiguing eccentric exercise [ 7 , 8 , 9 ], though not all agree [ 34 ].
In the current study, using an antioxidant derived from anthocyanin extract from mixed berries, we found no synergistic effect of supplementing with both protein and antioxidants, or the antioxidant offered no obvious additional benefit beyond that of protein alone Figs.
In agreement, previous studies have also found no effect of antioxidant supplementation using either vitamin C or fruit, berry and vegetable concentrate on muscle recovery [ 10 , 11 , 34 ]. In contrast, previous studies using either a berry or fruit derived antioxidant supplement demonstrate an interaction between groups with no clear direction of improved muscle function [ 9 ] or show enhanced recovery of muscle function with a pre-loading period prior to ECC [ 8 ].
Collectively, future work is needed to determine if optimal dosing strategy, types of antioxidants, may influence the impact of antioxidant supplementation on muscle function following fatiguing eccentric exercise.
Decline in muscle function, athletic performance, and intensification of muscle soreness are all correlated to the damaging effects of eccentric exercise on muscle.
Studies investigating the effect of protein or amino acids on muscle soreness following ECC have yielded both positive [ 19 , 20 , 22 ] and null [ 17 , 18 , 23 , 28 ] effects. While there was a significant time effect for increased thigh circumference indicative of swelling and localized inflammatory responses, no group or group by time effects were found.
The current finding supports prior work suggesting antioxidant supplementation may reduce muscle soreness following ECC [ 7 , 11 , 34 ], although the positive effect of antioxidants on muscle soreness is not unanimous [ 8 , 9 , 10 ].
Although the precise mechanism s for reduced muscle soreness is unknown, it may be related to either the high leucine or essential amino acid content within whey protein [ 35 ], antioxidants potential to reduce muscle soreness following ECC exercise [ 36 ], or may be related to the many bioactives present within various forms of whey protein.
In any case, this finding may prove beneficial in scenarios where subsequent bouts with inadequate recovery are necessitated e. tournament play, multiple sport events, military or occupational scenarios. While the findings of this study demonstrate improved muscle function, and attenuated muscle soreness with combined protein and antioxidant supplementation, further evaluation of this recovery strategy is necessary.
Specifically, the type, dose, and dosing strategy pre-loading, frequency of dosing, etc. likely needs optimization. Additionally, while muscle function is paramount, analysis of blood markers of muscle damage and oxidative stress, could provide insight into the underlying mechanisms of protein and antioxidant supplementation in the recovery of muscle soreness and function following eccentric exercise.
On the contrary, previous studies which have measured blood markers of oxidative stress or muscle damage e. creatine kinase that were discordant with function [ 3 , 8 , 9 , 11 , 34 ], in that muscle function would be improved but not oxidative markers, or vice versa, calling into question the value of such measurements.
Collectively, a combined protein antioxidant supplement is likely beneficial in the recovery from eccentric exercise, and may be relevant for novice exercisers or in athletic or occupational scenarios where a repeated bout is required before full recovery is allowed.
Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol. Article CAS Google Scholar. Pereira Panza VS, Diefenthaeler F, da Silva EL. Jump to navigation. Taking antioxidant supplements to reduce muscles soreness after exercise could have almost no effect, according to a new Cochrane Review.
Listen to the podcast from the lead author. In a new review published in the Cochrane Library , researchers looked at the evidence from 50 studies. These all compared high-dose antioxidant supplementation with a placebo and their participants all engaged in strenuous exercise that was sufficient to cause muscle soreness.
Of the participants included in the review, nearly nine out of ten of these were male and most participants were recreationally active or moderately trained. The researchers found that high dose antioxidant supplementation, thus in excess of the normal recommended daily dose for antioxidants, does not appear to reduce muscle soreness early on after exercise or at one, two, three or four days after exercise.
At all times, the slight differences in the average pain scores found for participants taking supplements compared with those taking placebos were smaller than the difference that people would consider important or even notice.
by Melissa Boufounos Aug 3, You may have heard that antioxidants can help reduce your recovery time after strenuous exercise. You know the stiffness, swelling, pain, fatigue and reduced strength that your muscles experience after a good workout. They bring fluid and immune cells to help fix those muscle cells so they can start rebuilding.
This causes inflammation and oxidative stress that show up as the symptoms of EIMD. After a workout, the inflammation actually helps to repair the muscle, so this inflammation is exactly what is needed so that the muscle can rebuild a bit stronger than it was before.
And, of course, exercise is just one of many things that cause oxidative stress and inflammation within the body. Have you ever squeezed lemon juice onto a sliced avocado? The vitamin C in the lemon juice can help prevent it from browning too quickly. Some of the well-known antioxidants are actually essential nutrients, like vitamins C, and E, for example.
There are also other types of antioxidants that are not vitamins. And, as you know, fruits and vegetables are great for overall health and to reduce the risk of many chronic diseases.
Browning avocados aside, oxidation is a natural and healthy process within our bodies. It is essential for many normal processes, like when our white blood cells try to kill invading bacteria and to help repair muscle cells after a workout.
So, the problem of oxidation is not the fact that it occurs, but only when there is too much of it, and the oxidation vs. antioxidation balance is thrown off. So now you know that you want your muscles to go through the natural processes of inflammation and oxidation in order for them to recover properly; and therefore, a balanced amount of oxidation and inflammation is your friend.
You may have heard or tried taking antioxidant supplements like vitamins C or E. But what is the scientific evidence that this works to reduce muscle recovery time?
On one hand, vitamin supplements can be a good source of nutrients, as long as you take them as directed i. On the other hand, there is conflicting evidence as to whether supplementing with vitamin C actually helps with EIMD.
Some studies show benefit, some show no effect, while others show longer recovery times. In terms of vitamin E, one review of many studies showed that high doses of vitamin E supplementation may even increase the risk of death.
Even though both vitamins C and E are in fact essential vitamins that are also antioxidants, the science of supplementing with them for EIMD does not show much evidence that they help with muscle recovery.
And some research suggests they may be detrimental at high doses. Several clinical studies of flavonoid non-vitamin antioxidants supplements like quercetin and resveratrol showed no improvements in muscle recovery. Antioxidant foods and drinks, on the other hand, are a different story!
Many studies show that eating a variety of antioxidant-rich fruits and vegetables contributes to overall health much more than taking isolated nutrients in a supplement. Some of the richest sources of antioxidant fruits include brightly-coloured plants. Or even tart cherry juice, pomegranate, or black currant nectar.
In fact, some antioxidant benefits of fruit juices seem to go above and beyond the amount of vitamin C they contain. A few studies have shown improved muscle recovery after drinking tart cherry juice.
Benefits include speeding recovery time, reducing inflammation and loss of muscle strength, as well as reducing pain after distance running. So, the antioxidant-containing foods that seem to help reduce EIMD symptoms are berries, cherries, currants and their juices.
We know that the antioxidant status of the blood can increase within one hour of eating wild blueberries. Most of the studies that showed benefits had people eat or drink their fruits for days before their exercise, as well as on the day of. Some even had participants continue for several days afterwards.
Blueberries have been shown to speed muscle recovery when eaten both before AND after strenuous exercise. Even consider making them a regular part of your daily diet.
Close GL, Ashton T, Cable T, Doran D, Holloway C, McArdle F, MacLaren DP. Ascorbic acid supplementation does not attenuate post-exercise muscle soreness following muscle-damaging exercise but may delay the recovery process. Br J Nutr. Connolly DA, Lauzon C, Agnew J, Dunn M, Reed B.
The effects of vitamin C supplementation on symptoms of delayed onset muscle soreness.
Supplenents to navigation. Muscle soreness exercose occurs after Uplift or unaccustomed exercise. Supppements peaks between 24 and Weight management for tennis players hours after the initial reocvery of exercise. We searched medical databases up to February for studies that compared antioxidant supplementation with a control intervention such as a placebo a dummy pill or drink that had no antioxidant or no treatment. We found 50 studies, all of which compared antioxidant supplementation with a placebo. These reported results for a total of participants.
Sie der talentvolle Mensch