VITAMIN C HELPS:
VITAMIN C HELPS THE BODY TO RECOVER FASTER
Vitamin C is an antioxidant, which means that it removes potentially damaging oxidizing agents from the body. Vitamin C helps to rebuild the strength of immune system. Accordingly, it increases the body’s ability to recover faster.
It is important for everyone, who is exposed to a long and hard physical training. This kind of hardship exploits the cells mitochondrions – the source of energy (ATP). Vitamin C slows down the destruction of mitochondrions.
VITAMIN C HELPS TO KEEP THE JOINTS HEALTHY
Vitamin C also takes part in the process of creating a collagen in joints. Probably most of you have already experienced not only a muscle sore after the training, but also a joint pain. To avoid that we need to ensure that the cartilage of the joints is strong and healthy.
Cartilage is an elastic, smooth and well-lubricated tissue, which covers the surface of the joint. Cartilage provides a shock absorption for the joints.
An important part of cartilage matrix is collagen, which ensures the mechanical strength of the tissue.
Vitamin C plays an important role in collagen synthesis. Meaning, if the collagen is created in the body without troubles, the cartilage resistance for mechanical overuse increases. The joints are stronger and can endure more pressure.1, 2
SIMPLE RULES TO AVOID OVER-STRESSING THE JOINTS
Ensuring the proper nutrition in the body helps to keep the joints healthy. However, we should also pay attention to our movement while we train.
Be cautious about:
It is always good to do the exercise symmetrically – same for both sides. Always keep body alignment. Notice when you over-stress one side more than the other and correct it.
Proper joint position
Meaning try to keep your joints in an anatomical position. For example:
- in a squat position – your knees should not go further forward than your toes, your spine should be straight,
BEST SOURCES OF VITAMIN C
There are plenty of vitamin C supplements and not all of them are good. I am not a fan of taking pills everyday and giving the body artificial vitamins. There are some vitamins, which are more difficult to extract naturally. However, this does not apply to vitamin C. You can find plentiful of Vitamin C in fruits and vegetables and the richest sources of ascorbic acid (Vitamin C) are suprisingly not citrus fruits.
ˢ – source
Currently the recommended daily value of Vitamin C for adults or children aged 4 or older is 60mg regradless of gender. The data above refers to serving size: 100grams.