itamin C, also known as ascorbic acid, is an essential vitamin for the human body. Water-soluble, i.e. soluble in water, it is naturally present in fruits and vegetables.
Known for its antioxidant and immunostimulant properties, vitamin C is undoubtedly one of the most widely consumed vitamins in the world as a dietary supplement by athletes.
But since the body cannot make it or store it, it is important to consume it regularly to meet its nutritional needs. This is especially true for athletes and bodybuilders, as vitamin C is eliminated through perspiration.
Why take vitamin C? What is the recommended dosage for athletes? In what form should it be supplemented? Let’s take stock.
Sport and weight training: increased vitamin C requirements
Regular physical activity significantly increases the body’s need for vitamin C. This is because the body produces substances that are harmful to the body during sporting exercise, known as free radicals. Because vitamin C is a powerful antioxidant, it helps neutralize damage caused by free radicals. It is therefore important to increase your intake accordingly.
The 4 main benefits of a vitamin C cure for athletes and bodybuilders
It helps reduce fatigue
Vitamin C plays a major role in the synthesis of neurotransmitters in the brain and nervous system. It also contributes to normal energy metabolism and the normal functioning of the immune system! It is therefore the ideal vitamin to fight against temporary fatigue and restore the body’s vitality!
It promotes recovery after intense effort
Thanks to its antioxidant role, vitamin C supports the normal functioning of the immune system and protects muscle cells from damage caused by free radicals. Its action thus helps promote muscle recovery and growth.
It helps prevent muscle breakdown
Vitamin C promotes the absorption of iron, which is needed to help oxygen bind to hemoglobin in the blood. Vitamin C thus has a positive effect on the regulation of oxygen levels in muscle tissue and helps to strengthen the walls of the blood capillaries in the muscles.
It facilitates the healing of wounds and fractures.
Vitamin C is involved in the formation of collagen, a protein essential for the maintenance and regeneration of bone, skin, tendons and muscles. It thus supports the repair of body tissues. This role is particularly beneficial during and after exercise to reduce the risk of injury and facilitate the healing process.
What is the recommended intake to improve sports and muscle performance?
Regular intake of vitamin C is recommended to improve performance and achieve your sporting goals. Many athletes and bodybuilders include vitamin C in their daily routine in addition to other supplements, such as whey and amino acids.
For strenuous physical activity, the suggested dosage is 1000 mg-2000 mg per day. It is advisable to divide the daily dose into 2 or 3 intakes during the day and to consume vitamin C during a meal.
As vitamin C is water-soluble, there is no risk of overdose – excess vitamin C is eliminated in the urine. Excessive intake of vitamin C can, however, lead to side effects (diarrhoea, bloating, cramps). It is therefore necessary to listen to your body and increase your dosage gradually.