Is Vitamin C Good For Working Out

Is Vitamin C Good For Working Out

If you regularly push yourself to the limit in training, keeping your ascorbic acid (that's the fancy name for vitamin C) levels topped up could bring more benefits than simply fighting oncoming colds.

Here's how getting at least your recommended daily dose of vitamin C can help you get the best out of yourself both on the gym floor and beyond.

1. Top up to train hard

If you're putting in hard shifts in the gym, you may need more than your Recommended Dietary Allowance (RDA), which is 80-90mg for a UK adult. Not only do you lose vitamin C when you sweat but it's also a crucial nutritional component to help fight fatigue, reduce oxidative stress and speed up recovery after workouts.

As the body can't make or store vitamin C, if you fail to get your daily dose from food or supplements, the signs of deficiency can appear after just a few weeks. Keeping on top of your intake is especially important for athletes, as studies have shown it can potentially cut the frequency of colds by 50 per cent.

Did you know that Vita Coco Pure or Pressed Coconut Water contains the RDA of vitamin C in just one 500ml bottle, making it an easy (and tasty) way to hit the mark and support your immune and energy levels?

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2. Easy dose it

Before you start super-dosing yourself with vitamin C, however, it's important to be aware that more isn't necessarily better for every activity. Too much of the good stuff could actually work against some fitness goals.

Studies suggest that taking larger quantities of supplementary vitamin C, such as 1,000mg daily, may actually interfere with training. The researchers suggested that getting 200mg through five or more servings of fruit (such as kiwis, blackberries, raspberries, strawberries and blueberries as well as citrus) and vegetables (think kale, broccoli, tomatoes and sweet potatoes) would be enough to unlock the wider health benefits without affecting your gains.

Sipping on a refreshing Vita Coco Coconut Water throughout the day is another way to top up as you go, and has the added benefits of natural electrolytes, and not to mention delicious coconutty sweetness. You can even use Vita Coco Pressed Coconut Water in the kitchen as a base for a smoothie or curry.

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3. Build back stronger

Protein tends to grab the post-workout recovery headlines, but vitamin C plays an important role in helping you rebuild and recuperate too. For a start, it supports protein metabolism – vital for growth and repair. So if you're religious about hitting your post-workout protein window, getting enough vitamin C will help your body make the most of that shake or meal.

It also helps form collagen – the glue that strengthens connective tissues, essential for healthy tendons and muscles – and helps reverse exercise-induced oxidative stress, which can cause cell damage and slow recovery.

4. Defy the DOMS

Delayed onset muscle soreness (DOMS) is often hailed as a sign that you've worked your body well during a session. But what you really want after a tough workout is a quick, effective, pain-free recovery that lets you train again when you want. Vitamin C can help here too – research has revealed that increased intake before and after exercise can reduce muscle soreness.

With a well-balanced diet, it's easy to hit your RDA and reap the rewards.

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For your daily dose of vitamin C in one 500ml carton, discover Vita Coco Coconut Water – it makes the ideal post-exercise refresher, hangover cure or nutritious smoothie base for winter wellness

Kieran Alger Kieran is a freelance writer and editor working in the space where health, fitness, sports and technology collide.

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Is Vitamin C Good For Working Out

Source: https://www.menshealth.com/uk/nutrition/food-drink/a34875601/vita-coco-vitamin-c-gym-gains/

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