Antioxidants are "magic" in helping you eliminate cell-damaging compounds. However, a recent research suggests that for the greatest gain in strength training, you may be better off doing without them. There are thousands of factors that can trigger oxidative stress: environmental toxins, circadian rhythm problems, cigarette smoking, chronic psychological or emotional disorders, infections, and even a sedentary lifestyle.
Free radicals are basically unpaired electrons that travel through your body looking for a partner. As if it were Tinder. Some previous investigations have observed that free radicals and the resulting oxidation are normal to some extent, but when overloaded, chronic and degenerative diseases (cancer, rheumatoid arthritis, and autoimmune disorders) result. And, logically, you also age faster.
Should You Supplement With Antioxidants?
Our bodies make plenty of antioxidants, but you can increase that production by eating certain foods, playing sports, getting enough sleep, engaging in stress-reducing activities, and supplementing with vitamins C and E. However, this research suggests that if you're looking to increase your muscle mass, it is very possible that you want to stop antioxidant supplementation.
The study involved 33 healthy young women, who divided them into three groups: a control group, another placebo and a group that took antioxidants (vitamins C and E). Those who took the placebo and the vitamins underwent a 10-week strength training program, with analysis of fat mass and muscle mass; while the control group did not exercise at all.
After the 10-week period, those who lifted weights but did not take any antioxidant supplements (the placebo group) saw an increase in muscle mass and a loss of fat. They increased their lean muscle by just over 1 pounds and lost about 3 pounds of fat.
In contrast, people who supplemented with antioxidants did not experience any significant increase in muscle or decreased fat, despite following the same training plan.
Maybe we need oxidative stress to increase strength
It must be taken into account that the study has its limitations, since the sample is quite small, but the results of how oxidative stress influences are quite interesting. We've always thought that this stress is detrimental to our bodies, but it's quite possible that we need it to gain progression in strength training.
When you lift weights, you also produce oxidative stress, and it's not a bad thing. This helps muscles use protein better. The oxidative stress produced by weight training increases cellular signals for protein synthesis. Therefore, if you decrease your oxidative stress too much by taking supplements, you may not use protein as effectively. And we all know that protein needs to be absorbed well for muscle to repair and grow.
Even if you are consuming the correct amount of protein, if you take antioxidants, protein will not positively influence muscle mass gains.
«The message from this research is that if you are a young and healthy person, and you want to improve your body composition by lifting weights, you should avoid supplementing with antioxidants such as vitamins C and E.said the study author. Obviously, the age and type of exercise you do is very important. As you age, oxidative stress increases. The same happens in high intensity, high frequency or high duration exercises. In these cases, supplementation with antioxidants can be useful.