{"id":3338,"date":"2019-09-19T16:28:11","date_gmt":"2019-09-19T14:28:11","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/?p=3338"},"modified":"2019-09-19T16:28:11","modified_gmt":"2019-09-19T14:28:11","slug":"antioxidants-and-their-role-in-sports","status":"publish","type":"post","link":"https:\/\/en.overstims.com\/conseil\/antioxidants-and-their-role-in-sports\/","title":{"rendered":"Antioxidants and their role in sports"},"content":{"rendered":"

These aggressions caused by our surroundings lead to the production of free radicals, which can destroy our cells and damage our body; in practical terms, this means poor recovery, fatigue, injuries.<\/p>\n

Physical activity increases the production of free radicals. But not to worry: at the same time, the body raises its defences by producing antioxidants to protect itself (1). Even so, those who do not get enough antioxidants through their diet, will not be as capable of protecting themselves against free radicals.<\/p>\n

Presenting antioxidants<\/h2>\n

Antioxidants are molecules that can be both produced by the body and introduced through our diet.<\/p>\n

Indeed, buried in the message \u201ceat 5 fruits and vegetables per day\u201d disseminated by the PNNS (2) are recommendations to get antioxidants through this category of food.<\/p>\n

Antioxidants are present in food in a variety of forms: vitamins C, E, A, Omega-3s, zinc, and many other lesser-known micronutrients.<\/p>\n

What is the role of antioxidants in the body?<\/h2>\n

One of the main roles mentioned in the SU.VI.MAX study (3) is a reduction in the risk of the onset of cancer and cardiovascular diseases in humans thanks to regular consumption of fruits and vegetables (rich in antioxidants and fibres).<\/p>\n

Antioxidants also play the role of protecting cells by stopping the harmful action of free radicals (those generated when the body is under stress).<\/p>\n

Antioxidants such as vitamin E and the Omega-3s found in oily fish and dressing oils help, for instance, lower inflammation and allergies\u2026<\/p>\n

Antioxidants in food<\/h2>\n

The best-known antioxidants are:<\/p>\n

\u2022 \u00df-Carotene\u00a0(provitamin\u00a0A) is found mainly in bright, orange-coloured fruits and vegetables, such as carrots, apricots, sweet potatoes, red peppers or mangos.<\/p>\n

\u2022 Ascorbic acid\u00a0(vitamin C) is found in most fruits, such as oranges, blackcurrants, strawberries, while very large quantities are found in red peppers as well.<\/p>\n

\u2022 Tocopherol (vitamin E) is abundant in wheat germ, olive oil, sunflower oil, walnuts, almonds, avocado or egg yolk!<\/p>\n

\u2022 Polyphenols and lycopene. These include flavonoids (widespread among plants), tannins (found in cocoa, coffee, tea, grapes, etc.), anthocyanins (especially red berries) and phenolic acids (found in cereals, fruits and vegetables).<\/p>\n

Similarly, starting with the amino acid\u00a0cysteine, our body can produce a powerful antioxidant called \u03b1-lipoic acid or lipoate.<\/p>\n

 <\/p>\n

Foods that are sources of cysteine include: brewer’s yeast, wheat germ, garlic, onions, Brussels sprouts, broccoli, dairy products, walnuts, seeds, fonio, seafood, fish, eggs, meat.<\/p><\/blockquote>\n

 <\/p>\n

The \u201cantioxidant strength\u201d of a food<\/h2>\n

The \u201cantioxidant strength\u201d of a food, i.e. its ability to withstand oxidation, is expressed using a value called\u00a0the ORAC unit\u00a0(Oxygen Radical Absorbance Capacity).<\/p>\n

You can find the ORAC indices for hundreds of foods in some of the literature.<\/p>\n

ORAC antioxidant activity of various plants, according to the USDA<\/em><\/p>\n

 <\/p>\n

\n\n\n\n\t\n\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t
Consumed part
\n <\/th>		ORAC average
\n(\u03bcmol TE\/100 g)<\/th>\n<\/tr>\n<\/thead>\n
Turmeric
\n <\/td>		127,068 <\/td>\n<\/tr>\n
Walnuts, English walnut\u00a0kernels
\n <\/td>		13,541<\/td>\n<\/tr>\n
Artichoke, raw heart
\n <\/td>		6,552 <\/td>\n<\/tr>\n
Plum, fresh
\n <\/td>		6,100<\/td>\n<\/tr>\n

\nRed wine, Cabernet Sauvignon
\n <\/td>		4,523 <\/td>\n<\/tr>\n
Pomegranate, fresh
\n <\/td>		4,479 <\/td>\n<\/tr>\n
Strawberry, fresh
\n <\/td>		4,302 <\/td>\n<\/tr>\n
Granny Smith apple, fresh, with peel
\n <\/td>		3,898 <\/td>\n<\/tr>\n
Goji
\n <\/td>		3,290 <\/td>\n<\/tr>\n
Red cabbage, boiled
\n <\/td>		3,145<\/td>\n<\/tr>\n
Green tea, infused leaves
\n <\/td>		1,253<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

 <\/p>\n

Free radicals and oxidative stress<\/h2>\n

Free radicals are created by the degradation of oxygen by our cells. They are responsible for cellular ageing. Indeed, they attack the body\u2019s tissues, degrading molecules such as DNA, proteins, lipids, etc. This is oxidative stress.<\/p>\n

As oxygen consumption increases during physical exercise, so does the production of free radicals. Eating foods that contain antioxidants is therefore essential for athletes to counter oxidative stress.<\/p>\n

The importance of antioxidants for athletes<\/h2>\n

To understand the importance of antioxidants for athletes, let\u2019s start from this principle: the more the body takes in oxygen, the more it generates free radicals, the more it will need antioxidants to fight against them.<\/p>\n

Athletes who practise regularly and\/or intensively, will therefore have a greater need for antioxidants if they want to avoid problems, especially if they don\u2019t consume enough fruits and vegetables. It is therefore important to ensure a varied, balanced diet, with enough fruits and vegetables.<\/p>\n

Our tips to optimise the intake of antioxidants<\/h2>\n

\u2022 Eat enough fruits and vegetables, as varied as possible.<\/p>\n

\u2022 Alternate between raw and cooked fruits and vegetables: cooking can indeed waste up to 30% of the vitamins and minerals present in these plants (including our precious antioxidants).<\/p>\n

\u2022 Switch up the oils you use: rapeseed, linseed, walnut oils for dressing, and olive, sunflower oils for cooking.<\/p>\n

\u2022 Don\u2019t hesitate to add some zest to your cooking with some turmeric, curry, parsley and other herbs and spices rich in antioxidants.<\/p>\n

\u2022 Some sports products are labelled \u201cantioxidant\u201d due their vitamin and mineral content (vitamins C, E, Zinc). They can help cover your needs if your diet is not sufficiently varied, or during times of major physical effort.<\/p>\n

 <\/p>\n

Notes and references:<\/em><\/p>\n

(1) UBMB Life.\u00a02000 Oct-Nov; 50(4-5):271-7. Free radicals in exhaustive physical exercise: mechanism of production, and protection by antioxidants.<\/p>\n

(2) The Programme National Nutrition Sant\u00e9 \u2013 or the French National Nutrition and Health Programme, launched in 2001 \u2013 is a public health plan aimed at improving the state of health of the population by focusing on one of its major decisive factors: nutrition.<\/p>\n

(3) SU.VI.MAX: A study conducted from March 1994 on 13,017 men and women between 35 and 60 years of age over a period of 8 years. Its results were published in July 2003.<\/p>\n","protected":false},"excerpt":{"rendered":"

These aggressions caused by our surroundings lead to the production of free radicals, which can destroy our cells and damage our body; in practical terms, this means poor recovery, fatigue, injuries. Physical activity increases the production of free radicals. 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