antioxidants prevent muscle damage

Antioxidants are compounds that serves to 'tame' the free radicals formed in the body. Antioxidants such as vitamin C, vitamin E, selenium, beta-carotene, folate, and phenols contained in a variety of fruits, nuts    and vegetables are also useful to prevent various diseases caused by free radicals such as cancer, heart disease and Alzheimer's.

Free radicals are formed naturally in the body because it is a product of the energy metabolism process. The body has a natural immune system to cope with free radicals, but the body also requires additional intake of antioxidants to cope with an increasing number of free radicals that can be caused by many things such as poor quality air environment (smoke, air pollution, motor vehicle fumes), UV light, conditions of stress or also as a result of the increased number of oxygen molecules because of increased energy metabolism during exercise.

For athletes and sports activists who have high physical activity, especially for those concerned with the dominant sport using a strong muscle contraction, the consumption of antioxidants in addition useful for the health of the body is also useful to prevent and reduce pain, stiffness and also damage to the muscle tissue that can triggered by the accumulation of free radicals resulting from an increase in the energy metabolism during exercisesports.

Some studies show regular consumption of antioxidants such as vitamin E, vitamin C, selenium, beta-carotene and polyphenols which are given regularly over a period of exercise can help to reduce damage in the muscle tissue so that also helps to speed recovery time (recovery) after heavy exercise.
Studies by Jiniel Nie & Hua Lin in 2004, showed that supplementation of vitamin C given to the athletes trained as much as 800 mg in three hours before heavy exercise training and 24 hours thereafter to reduce impact damage to the muscle tissue. The study by Navarro et al conducted in 2000 showed a professional athlete in the Spanish basketball league that given the consumption of antioxidant form of vitamin C 1000 mg or 800 mg beta-carotene for 32 days in a period of regular exercise have this level of muscle tissue damage from free radicals is lower than the athletes is not given antioxidant consumption. And studies by Rokitzi in 2003, showed that supplementation of vitamin E given to the athletes racing bikes capable of providing protection against muscle damage from free radical attack.

Antioxidants can be obtained from various sources, whether from food, vegetables and fruits or also through supplements. Supplement products generally contain a combination of a pretty complete antioxidants such as vitamin C, vitamin E, selenium, carotenoids and flavonoids in its composition. It's just that the source of natural antioxidants from fruits or vegetables have the advantage because they are more rich in phytochemicals, are compounds that are usefulto prevent cancer and heart disease.
The easiest way to know the fruits or vegetables that contain high antioxidants is based on the color, the color the higher the antioxidant content. As a simple guideline for selecting a source of antioxidants, choose fruits and vegetables red, yellow, blue, green and orange.