Health Advice

Further to my previous post on Vitamin C and Exercise Recovery We all know that a diet lacking in vitamin C will in turn inhibit performance and increase the likelihood of picking up a cold. For active people the recommended intake is increased between 100 and 300mg per day.

During exercise alone large quantities of vitamin C are used by the body during the healing process and includes the recovery of muscles after exercise. When we train hard our muscles, tendons and ligaments are subjected to increased stress so regular intake of vitamin C can help us to repair this damage. It is also know to replenish blood and plasma levels reducing muscle soreness and due to its role in the formation of collagen vitamin C is also extremely important for connective tissue repair.

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Many studies have shown diminished blood and plasma levels of vitamin C in those who exercise. This suggests a need to increase intake if you exercise regularly. Studies that vitamin supplements from 300mg to 1000mg per day increased work capacity, reduced heart rates while exercising at a fixed intensity have also been demonstrated as have reduced body temperature and sweat loss during exercise.

Diminished Vitamin C levels in individuals who exercised or trained regularly also lead to reduced performance or aerobic and anaerobic exercises. It also increases the risk of susceptibility to upper respiratory tract infection particularly for those who do long duration activities such as cycling or running. Supplementing Vitamin C has shown to reduce infection in the next 48 hours after a training session.

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