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The omnipresent smog, constant rush, questionable quality food additives, especially the "ready-made" kind. Add to that training in unfavorable conditions and it is not at all difficult to be excluded from training, for example due to a cold.
Can we support the body?
It turns out that yes – it's just worth knowing how.
During intense physical exercise, oxygen consumption increases, which in turn accelerates the formation of free radicals, which significantly contribute to exercise adaptation, but also… weaken your body and increase susceptibility to disease for a few hours after intensive training.
Oxidative stress is a process that cannot be avoided and that allows us to survive. However, it should be remembered that excess is harmful. While the "natural" level of stress induced by everyday existence or moderate physical activity contributes to the improvement of health, extremely exhausting training or activity in unfavorable environmental conditions is a real challenge for the body. In extreme cases, it can even lead to deep muscle damage or mutations at the DNA level, increasing the risk of cancerous changes.
The body's antioxidant defense consists of two precise, interacting systems – enzymatic and non-enzymatic.
For the proper functioning of the enzymatic defense system of the body, the most important elements are copper, manganese, selenium and zinc . Their proper supply ensures effective production of superoxide dismutase and glutathione peroxidase, which protect our body from the attack of free radicals. It is worth noting that men's muscles are much more sensitive to damage induced by oxidation!
Cocoa, sunflower seeds and pumpkin seeds are significant sources of copper (requirement is 0.9 mg/d) in the diet.
Hazelnuts and walnuts, as well as oatmeal, are rich in manganese (approx. 2 mg/d, for men 2.3 mg, for women 1.8 mg).
Selenium (55ug/d) is a very problematic element in our country – it is difficult to provide it in the right amount with food. We can find it in salmon, eggs and buckwheat. A certain solution is Brazil nuts, which, introduced to the diet, allow us to minimize the risk of its deficiency. Another solution is to include supplementation.
The last of the antioxidant heroes, zinc is usually not a problem for athletes who do not follow a plant-based (vegan) diet. We need between 8mg (women) and 11mg (men), and some of the best sources are meats – beef, veal and pork.
The second defense system is based on the action of non-enzymatic antioxidants – their main representatives include vitamin C , which has been much talked about recently, or vitamin E.
While supplementation recommendations covering protocols for taking a few grams of vitamin C/day are simply harmful, its proper supply together with diet and/or supplementation has a significant impact on both health and sports performance. Ascorbic acid is a compound soluble in water and in such an environment it "protects" with antioxidants. The amount of vitamin C sufficient for "Kowalski" is 60-75 mg, for athletes doses of 100-1000 mg are used, recommending 200 mg/day as the most optimal intake. Remember, however - ascorbic acid is a compound sensitive to high temperature - heat treatment of food reduces its amount in the dish!
The richest sources of vitamin C in food are peppers, rosehips and currants. A significant amount of it is also found in parsley, but – let's be honest – it is not used in cooking in significant quantities.
Vitamin E , on the other hand, is great at protecting fats from oxidation and is found in vegetable oils, nuts and seeds. Pumpkin seeds, hazelnuts and walnuts, as well as the oil pressed from them, are very good sources. The daily requirement is 8 mg for women and 10 mg for men.
Of course - a varied diet and good regeneration after training is the basis, but remember - in the case when the situation requires additional support, we are in a state of increased stress, or the weather conditions are not too favorable - it is worth reaching for supplementation - comprehensive and with a proven effect on the body. The Australian Institute of Sport has classified vitamin and mineral products to group A, associating supplements with an indisputable, positive effect on the body and sports form.
The most optimal situations for taking them are those in which the body may be exposed to a deficiency of one or more of the ingredients contained in them, and in particular:
- Extended journeys
- Staying on a low-energy diet (with calorie restriction – reduction) for a long time or persistently maintaining a low level of body fat (BF)
- Limiting the consumption of specific products/groups due to taste and/or food intolerances
- Difficulty eating/preparing the right amount of food
Remember, however – although the current state of knowledge and advanced technologies of supplement production are invaluable help in supporting an athlete – nothing can replace the right amount of sleep and a balanced diet . Support yourself with the most modern supplements, but if you sleep 3-4 hours a day and eat chips, do not blame the manufacturer of the supplement or the researchers who test the effects of a given substance on the body – blame only yourself and do something at the grassroots level – focus on sleep and a healthy bowl!
RECOMMENDED ACTIVLAB PRODUCTS:
- Vitality Sport
- Simply the Best: BCAA VitMin
- Recovery 2.0
Literature:
Górski J. (ed.): Physiology of exercise and physical training. PZWL, Warsaw 2011.
Gawęcki J. (ed.): Human nutrition. Fundamentals of nutritional science. PWN. Warsaw 2010
Braakhuis A.: Effect of vitamin C supplements on physical performance. Curr Sports Med Rep. 2012, 11, 4, 180-184.
Jarosz M. (ed.): Nutrition standards for the Polish population – amendment, National Food and Nutrition Institute. Warsaw 2012.
http://www.ausport.gov.au/ais/sports_nutrition/supplements/groupa
Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.
Author of the blog: szewczykpassion.wordpress.com
More information in the education and experience tab https://szewczykpassion.wordpress.com/wyksztalcenie/
