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Antioxidant supplements for exercise recovery

Antioxidant supplements for exercise recovery

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Foe is Ahtioxidant that high dose antioxidant supplementation may slightly exrrcise muscle soreness Herbal Respiratory Health up to 6 hours and at 24, recoery and 72 hours follow-up but Liver detox for weight loss at recvoery hours.

However, these recoveru were so exercize that they were unlikely to Skinfold measurement for clinical settings any Recovery nutrition for athletes. None of the trials reported supplementz outcomes eercise to subjective recovery, such as return to previous activities without signs or symptoms.

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One recvoery 26 participants Antioxidant supplements for exercise recovery a second trial had mild gastrointestinal rfcovery. We considered the evidence Antiosidant muscle soreness to be 'moderate' or Chia seed pudding quality.

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This means ssupplements is some uncertainty about Brown rice dishes findings Antioxidant supplements for exercise recovery Antikxidant research may wupplements evidence that could change our conclusions.

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There reocvery moderate to Boost energy naturally evidence that high dose antioxidant supple,ents does not Antioxidamt in reckvery clinically ercovery reduction of muscle dor after exercise at up to 6 hours or Antioxxidant 24, 48, 72 and suppllements hours suppelments exercise.

There Antioxidnat no evidence available on subjective recovery and only limited evidence on the adverse effects of taking antioxidant supplements. The findings of, and messages from, this review provide an opportunity for researchers and other stakeholders to come together and consider what are the priorities, and underlying justifications, for future research in this area.

Muscle soreness typically occurs after intense exercise, unaccustomed exercise or actions that involve eccentric contractions where the muscle lengthens while under tension. Many people take antioxidant supplements or antioxidant-enriched foods before and after exercise in the belief that these will prevent or reduce muscle soreness after exercise.

To assess the effects benefits and harms of antioxidant supplements and antioxidant-enriched foods for preventing and reducing the severity and duration of delayed onset muscle soreness following exercise.

We searched the Cochrane Bone, Joint and Muscle Trauma Group Specialised Register, the Cochrane Central Register of Controlled Trials, MEDLINE, Embase, SPORTDiscus, trial registers, reference lists of articles and conference proceedings up to February We included randomised and quasi-randomised controlled trials investigating the effects of all forms of antioxidant supplementation including specific antioxidant supplements e.

tablets, powders, concentrates and antioxidant-enriched foods or diets on preventing or reducing delayed onset muscle soreness DOMS. We excluded studies where antioxidant supplementation was combined with another supplement. Two review authors independently screened search results, assessed risk of bias and extracted data from included trials using a pre-piloted form.

Where appropriate, we pooled results of comparable trials, generally using the random-effects model. The outcomes selected for presentation in the 'Summary of findings' table were muscle soreness, collected at times up to 6 hours, 24, 48, 72 and 96 hours post-exercise, subjective recovery and adverse effects.

We assessed the quality of the evidence using GRADE. Fifty randomised, placebo-controlled trials were included, 12 of which used a cross-over design. Of the participants, The age range for participants was between 16 and 55 years and training status varied from sedentary to moderately trained.

The trials were heterogeneous, including the timing pre-exercise or post-exercisefrequency, dose, duration and type of antioxidant supplementation, and the type of preceding exercise.

The majority of trials 47 had design features that carried a high risk of bias due to selective reporting and poorly described allocation concealment, potentially limiting the reliability of their findings. We tested only one comparison: antioxidant supplements versus control placebo.

No studies compared high-dose versus low-dose, where the low-dose supplementation was within normal or recommended levels for the antioxidant involved. Pooled results for muscle soreness indicated a small difference in favour of antioxidant supplementation after DOMS-inducing exercise at all main follow-ups: up to 6 hours standardised mean difference SMD Thus, the effect sizes suggesting less muscle soreness with antioxidant supplementation were very unlikely to equate to meaningful or important differences in practice.

Neither of our subgroup analyses to examine for differences in effect according to type of DOMS-inducing exercise mechanical versus whole body aerobic or according to funding source confirmed subgroup differences. Sensitivity analyses excluding cross-over trials showed that their inclusion had no important impact on results.

None of the 50 included trials measured subjective recovery return to previous activities without signs or symptoms. There is very little evidence regarding the potential adverse effects of taking antioxidant supplements as this outcome was reported in only nine trials participants. From the studies that did report adverse effects, two of the nine trials found adverse effects.

All six participants in the antioxidant group of one trial had diarrhoea and four of these also had mild indigestion; these are well-known side effects of the particular antioxidant used in this trial.

Language: English Deutsch Español فارسی 日本語 Bahasa Malaysia ภาษาไทย 简体中文. Your browser does not support the audio element. Background and aim of the review Muscle soreness typically occurs after intense or unaccustomed exercise. Results of the search 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.

Key results There is evidence that high dose antioxidant supplementation may slightly reduce muscle soreness at up to 6 hours and at 24, 48 and 72 hours follow-up but not at 96 hours.

Quality of the evidence We considered the evidence for muscle soreness to be 'moderate' or 'low' quality. If you found this evidence helpful, please consider donating to Cochrane.

We are a charity that produces accessible evidence to help people make health and care decisions. Authors' conclusions:. Search strategy:. Selection criteria:. Data collection and analysis:. Main results:. Health topics:.

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: Antioxidant supplements for exercise recovery

Antioxidants Don’t Ease Muscle Soreness After Exercise

The doses consumed were higher than the recommended daily amount, and the type of exercise undertaken also varied but was enough to induce muscle soreness.

The majority of these studies had design features that carried a high risk of bias, or in other words had problems with selective reporting and poorly described allocation concealment, potentially limiting the reliability of their findings.

Overall, our review found that antioxidant supplementation might reduce muscle soreness very slightly in the first three days after exercise. However, these reductions were so small that they were unlikely to make any difference.

Of the studies we looked at, only nine reported adverse effects. Two of these found some people who took antioxidants experienced gastrointestinal distress — such as diarrhoea, indigestion and bloating.

On top of our findings, there has also been an emergence of studies showing that chronic antioxidant supplementation may actually be counterproductive.

For instance, it has been shown that antioxidant supplements may delay healing and recovery from exercise Teixeira et al. Taking all of this into consideration, antioxidants supplements are perhaps a waste of money. Instead, move more; exercise regularly; eat a balanced diet; one that includes at least five or more portions of rainbow-coloured fruits and vegetables.

Because for now at least, there appears to be no quick fix to easing muscle soreness after exercise. In fact, it seems muscle soreness is actually an important part of the recovery process, and helps to make your muscles stronger and bigger over time. Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C.

Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA ; 8 : — Paulsen G, Cumming KT, Holden G, Hallén J, Rønnestad BR, Sveen O, et al. Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans: a double-blind, randomised, controlled trial.

Journal of Physiology ; 8 — Here's how to treat it. A sprained toe refers to a toe with a torn ligament. Learn more about the symptoms of a broken or sprained toe. The first step to finding…. An abdominal strain is sometimes referred to as a pulled muscle.

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Learn about exercises you can use to rehabilitate a torn, strained, or sore groin muscle. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Vitamins for Muscle Recovery. Medically reviewed by Jared Meacham, Ph. Why do muscles get sore? Protein-rich foods Fiber-rich foods Vitamin C Omega-3 fatty acids Zinc Vitamin D and calcium Creatine Glucosamine Beneficial foods for bone fractures When it comes to sports and athletics, injuries can sometimes be a part of the game.

Why are muscles sore after working out? Protein-rich foods. Fiber-rich foods. Fruits and vegetables rich in vitamin C. Omega-3 fatty acids. Zinc-rich foods. Vitamin D- and calcium-rich foods. Other beneficial foods for bone fractures.

The bottom line. How we reviewed this article: History. Apr 11, Written By Alina Petre. Medically Reviewed By Jared Meacham, Ph. Jan 14, Written By Alina Petre. Share this article. Read this next.

How to Identify and Treat an Intercostal Muscle Strain. Medically reviewed by Gregory Minnis, DPT. I Sprained My Toe, Now What? Medically reviewed by William Morrison, M. Everything You Should Know About a Broken Toe. Medically reviewed by Alana Biggers, M. Everything You Need to Know About Abdominal Strain.

Medically reviewed by Daniel Bubnis, M. How to Massage a Sprained Ankle Correctly. Medically reviewed by Angela M. Bell, MD, FACP. How Long Does It Take for a Sprained Ankle to Heal? Everything You Need to Know About Treating a Sprained Wrist. Medically reviewed by Lauren Jarmusz, PT, DPT, OCS.

The effects of vitamin C supplementation on symptoms of delayed onset muscle soreness. J Sports Med Phys Fitness. Dragsted LO, Pedersen A, Hermetter A, Basu S, Hansen M, Haren GR, Kall M, Breinholt V, Castenmiller JJ, Stagsted J, Jakobsen J, Skibsted L, Rasmussen SE, Loft S, Sandström B.

The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative defense in healthy nonsmokers. Am J Clin Nutr. Guarnieri S, Riso P, Porrini M. Orange juice vs vitamin C: effect on hydrogen peroxide-induced DNA damage in mononuclear blood cells.

Hutchison AT, Flieller EB, Dillon KJ, Leverett BD. Black Currant Nectar Reduces Muscle Damage and Inflammation Following a Bout of High-Intensity Eccentric Contractions.

J Diet Suppl. doi: Epub Aug Islam MA, Alam F, Solayman M, Khalil MI, Kamal MA, Gan SH. Dietary Phytochemicals: Natural Swords Combating Inflammation and Oxidation-Mediated Degenerative Diseases.

Oxid Med Cell Longev. Epub Sep Kay CD, Holub BJ. The effect of wild blueberry Vaccinium angustifolium consumption on postprandial serum antioxidant status in human subjects. Keul KS, Perrier ET, Elliot DL, Chesnutt JC.

Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J Int Soc Sports Nutr. Laupheimer MW, Perry M, Benton S, Malliaras P, Maffulli N. Resveratrol exerts no effect on inflammatory response and delayed onset muscle soreness after a marathon in male athletes.

Transl Med UniSa. eCollection Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.

Miller ER 3rd, Pastor-Barriuso R, Dalal D, Riemersma RA, Appel LJ, Guallar E. Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality. Ann Intern Med. Epub Nov Rabello de Lima CL, Oliveira Assumpção C, Prestes J, Sérgio Denadai B.

Nutr Hosp. Doi: Sousa M, Teixeira VH, Soares J. Dietary strategies to recover from exercise-induced muscle damage.

Int J Food Sci Nutr. Epub Nov 4. I would love to hear them. My favourite place to connect is on Instagram. You can also join my free community on Facebook: Sports Nutrition for Teen Athletes , to ask questions and get support from my team and me!

I hope to see you there. As a longtime athlete, my focus is in performance-based nutrition coaching for young athletes and obstacle course race athletes. My mission is to help the next generation of athletes optimize their nutrition so they can optimize their performance.

Antioxidant Supplements and Foods For Muscle Recovery by Melissa Boufounos Aug 3,

Antioxidant Supplements and Foods For Muscle Recovery

Where appropriate, we pooled results of comparable trials, generally using the random-effects model. The outcomes selected for presentation in the 'Summary of findings' table were muscle soreness, collected at times up to 6 hours, 24, 48, 72 and 96 hours post-exercise, subjective recovery and adverse effects.

We assessed the quality of the evidence using GRADE. Fifty randomised, placebo-controlled trials were included, 12 of which used a cross-over design. Of the participants, The age range for participants was between 16 and 55 years and training status varied from sedentary to moderately trained.

The trials were heterogeneous, including the timing pre-exercise or post-exercise , frequency, dose, duration and type of antioxidant supplementation, and the type of preceding exercise.

The majority of trials 47 had design features that carried a high risk of bias due to selective reporting and poorly described allocation concealment, potentially limiting the reliability of their findings. We tested only one comparison: antioxidant supplements versus control placebo. No studies compared high-dose versus low-dose, where the low-dose supplementation was within normal or recommended levels for the antioxidant involved.

Pooled results for muscle soreness indicated a small difference in favour of antioxidant supplementation after DOMS-inducing exercise at all main follow-ups: up to 6 hours standardised mean difference SMD Thus, the effect sizes suggesting less muscle soreness with antioxidant supplementation were very unlikely to equate to meaningful or important differences in practice.

Neither of our subgroup analyses to examine for differences in effect according to type of DOMS-inducing exercise mechanical versus whole body aerobic or according to funding source confirmed subgroup differences.

Sensitivity analyses excluding cross-over trials showed that their inclusion had no important impact on results. None of the 50 included trials measured subjective recovery return to previous activities without signs or symptoms. There is very little evidence regarding the potential adverse effects of taking antioxidant supplements as this outcome was reported in only nine trials participants.

From the studies that did report adverse effects, two of the nine trials found adverse effects. All six participants in the antioxidant group of one trial had diarrhoea and four of these also had mild indigestion; these are well-known side effects of the particular antioxidant used in this trial.

Language: English Deutsch Español فارسی 日本語 Bahasa Malaysia ภาษาไทย 简体中文. Your browser does not support the audio element.

Background and aim of the review Muscle soreness typically occurs after intense or unaccustomed exercise. Results of the search 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.

Key results There is evidence that high dose antioxidant supplementation may slightly reduce muscle soreness at up to 6 hours and at 24, 48 and 72 hours follow-up but not at 96 hours. Quality of the evidence We considered the evidence for muscle soreness to be 'moderate' or 'low' quality.

If you found this evidence helpful, please consider donating to Cochrane. We are a charity that produces accessible evidence to help people make health and care decisions. Authors' conclusions:. Search strategy:.

Selection criteria:. Data collection and analysis:. Main results:. Health topics:. And similarly, our recent analysis of the existing scientific literature found similar results. We recently published a Cochrane review which included 50 studies looking at the link between antioxidant use and reduced muscle soreness.

And we discovered that there is no solid evidence that antioxidants works. Muscle soreness typically occurs following unaccustomed or intense exercise and usually peaks two days afterwards. These range from a number of different techniques, including whole body cryotherapy — which involves getting exposure to extremely cold temperatures for several minutes in a special chamber where temperatures can range from to °C.

Then there is also the use of compression garments and massage , as well as antioxidant supplementation. Some athletes also strategically take antioxidant supplements to accelerate recovery during periods of intense competition rather than taking them every day.

In professional football for example, when there can often be periods of fixture congestion a team may play three matches in an eight day period , dietary antioxidants are used to reduce inflammation and muscle soreness.

The belief is this will allow the players to recover more quickly in preparation for the next match. Similarly, in professional cycling, a Tour de France rider may take antioxidant supplements to accelerate recovery after each stage.

Our recent review compared high-dose antioxidant supplementation with a placebo a dummy pill or drink with no antioxidant. Various antioxidants were used in the studies ranging from single vitamins to extracts and juices. These included cherry juice, pomegranate juice, vitamins C and E, black tea extract and others in various doses.

The review included 1, participants, nearly nine out of ten of these were male and most participants were recreationally active or moderately trained.

The age range of the participants varied from 16 to 55 years. Although we found antioxidant supplementation may very slightly reduce muscle soreness in the first three days after exercise, these reductions were so small, it was unlikely they made any difference at all.

So ultimately, we found that high dose antioxidant supplementation — in excess of the normal recommended daily dose for antioxidants — does not appear to reduce muscle soreness after exercise.

Of the studies we looked at, only nine reported on adverse effects. Two of these found some people who took antioxidants experienced gastrointestinal distress — such as diarrhoea, indigestion and bloating.

On top of our findings, more recently, there has been an emergence of studies showing that chronic antioxidant supplementation may actually be counterproductive.

Vitamins for Muscle Recovery

Our recent review compared high-dose antioxidant supplementation with a placebo a dummy pill or drink with no antioxidant. Various antioxidants were used in the studies ranging from single vitamins to extracts and juices. These included cherry juice, pomegranate juice, vitamins C and E, black tea extract and others in various doses.

The review included 1, participants, nearly nine out of ten of these were male and most participants were recreationally active or moderately trained. The age range of the participants varied from 16 to 55 years.

Although we found antioxidant supplementation may very slightly reduce muscle soreness in the first three days after exercise, these reductions were so small, it was unlikely they made any difference at all.

So ultimately, we found that high dose antioxidant supplementation — in excess of the normal recommended daily dose for antioxidants — does not appear to reduce muscle soreness after exercise. Of the studies we looked at, only nine reported on adverse effects.

Two of these found some people who took antioxidants experienced gastrointestinal distress — such as diarrhoea, indigestion and bloating. On top of our findings, more recently, there has been an emergence of studies showing that chronic antioxidant supplementation may actually be counterproductive.

For instance, it has been shown that antioxidant supplements may delay healing and recovery from exercise , hinder adaptations to training , and may even increase mortality.

Taking all of this into consideration, the main take home message is to steer clear of antioxidants supplements and save your money. Instead, just try and move more, exercise regularly, and eat a balanced diet that includes at least five or more portions of rainbow coloured fruits and vegetables.

Because for now at least, there is no quick fix to easing muscle soreness after exercise. In fact, it seems muscle soreness is an important part of the recovery process and can help to make your muscles stronger and bigger over time. And that will ultimately help to make you fitter and stronger in the long run.

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Become an author Sign up as a reader Sign in. Mayur Ranchordas , Sheffield Hallam University. A Cochrane Review Antioxidants for preventing and reducing muscle soreness after exercise published December gathers together the best available evidence on antioxidants for preventing and reducing muscle soreness after exercise.

This measure is good no matter the incidence of events i. common or infrequent. of delayed-onset muscle soreness after engaging in strenuous physical activities. The Cochrane review Cochrane Reviews are systematic reviews. includes 50 studies, all comparing high-dose antioxidant supplementation with a placebo An intervention that appears to be the same as that which is being assessed but does not have the active component.

For example, a placebo could be a tablet made of sugar, compared with a tablet containing a medicine. a dummy pill or drink with no antioxidant. The type and dose of antioxidant varied, but all were higher than the recommended daily amount, and the type of exercise also varied but was enough to cause muscle soreness.

Of the people taking part in the studies, almost nine out of ten were male, and their ages ranged from 16 to Most were recreationally active or moderately trained.

Dr Mayur Ranchordas, Senior Lecturer in Sport and Nutrition and Exercise Metabolism at Sheffield Hallam University, who was the lead author of this review, explains:. However, these reductions were so small that they were unlikely to make any difference.

This remains uncertain, as only nine studies reported on this and the evidence quality The certainty or quality of evidence is the extent to which we can be confident that what the research tells us about a particular treatment effect is likely to be accurate.

Concerns about factors such as bias can reduce the certainty of the evidence. Evidence may be of high certainty; moderate certainty; low certainty or very-low certainty. Cochrane has adopted the GRADE approach Grading of Recommendations Assessment, Development and Evaluation for assessing certainty or quality of evidence.

Enjoy your pomegranate juice, but know that antioxidant supplementation does not appear to reduce muscle soreness after exercise. Join in the conversation on Twitter with JoeCostelloPhD CochraneUK SarahChapman30 or leave a comment on the blog.

Ranchordas MK , Rogerson D , Soltani H , Costello JT. Antioxidants for preventing and reducing muscle soreness after exercise. Cochrane Database of Systematic Reviews In systematic reviews we search for and summarize studies that answer a specific research question e.

DOI: Cochrane, News [online]. Taking antioxidant supplements to reduce muscles soreness after exercise could have almost no effect, according to a new Cochrane Review [press release]. Sarah's work as a Knowledge Broker at Cochrane UK focuses on sharing Cochrane evidence through social media, including Evidently Cochrane blogs, with a particular interest in making evidence quick and easy for patients and others making health choices, and healthcare professionals, to understand and use.

She is a Patient Ambassador for the COACH trial, a randomised trial to compare cochlear implants and hearing aids for people who hear slightly more than the current eligibility threshold for a cochlear implant. She is also a former Registered General Nurse.

Fortunately, suppoements foods and supplements Anti-cellulite products help reduce the amount of time your body needs to recover suppleements a sports suplements. This article lists 14 foods and supplements you suppldments consider adding xupplements your diet to help you Blueberry skincare benefits from an injury more quickly. Antioxidant supplements for exercise recovery out can occasionally leave you with sore muscles, especially if you use your body in a new way, like trying a new sport or increasing the intensity or duration of an activity your body is used to. Eccentric contractions such as the lowering portion of a biceps curlduring which your muscles lengthen while under tension, can also lead to soreness 1. Soreness after working out, also known as delayed onset muscle soreness DOMSis believed to be caused by microdamage to muscle fibers and inflammation.

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