What is Vitamin C?
Vitamin C is also known as ascorbic acid. It is a water-soluble molecule provided by food, particularly via citrus fruits, berries, etc. It is essential to the body and plays a role in various bodily functions: immune system, antioxidant, collagen formation and iron absorption.
How can levels be affected?
During physical activity, vitamin C levels can be impacted in several ways:
Increased needs
Intense physical activity can increase vitamin C requirements. This is due to an increase in oxidative stress in the body caused by exercise which can lead to increased consumption of vitamin C to combat free radicals (highly reactive molecules that throw the body out of balance) produced during exercise.
Decreased absorption
During exercise, blood flow is often redirected to active muscles, which can temporarily reduce the absorption of nutrients, including vitamin C, in the intestine. This can lead to decreased availability of vitamin C during and after exercise.
Increased elimination
Intense exercise may cause increased elimination of vitamin C by the kidneys.
Oxidative stress
Intense exercise can lead to increased oxidative stress in the body, which can deplete vitamin C levels. As an antioxidant, vitamin C plays a crucial role in neutralizing free radicals produced during exercise, which can lead to a depletion of its stores.
Dehydration
Dehydration, which can occur during exercise, can also affect vitamin C levels in the body. Vitamin C is water-soluble and increased dehydration can lead to increased excretion of vitamin C by the kidneys.
Vitamin C intake
When you eat foods rich in vitamin C, such as citrus fruits, berries, peppers, and leafy green vegetables, your body absorbs this vitamin. Some of this vitamin C is used by your body for its physiological functions, while the excess is excreted in the urine. Therefore, a high intake of vitamin C in the diet can increase vitamin C levels in the urine .
To maintain optimal vitamin C levels during exercise, it is important to maintain a balanced diet rich in fruits and vegetables, which are natural sources of vitamin C. Additionally, it may be helpful to consider taking vitamin C supplements if needs increase due to intense or prolonged physical activity. However, it is always recommended to consult a healthcare professional before starting any supplement.
How can I maintain an optimal rate?
To maintain optimal vitamin C levels during athletic activity, here are some tips:
Balanced diet
Make sure you eat a diet rich in vitamin C. Fruits such as oranges, strawberries, kiwis, and citrus fruits, as well as vegetables such as peppers, broccoli, and spinach, are excellent sources of vitamin C. Include them in your pre- and post-workout meals and snacks.
Regular consumption of foods rich in vitamin C
Try to eat foods rich in vitamin C throughout the day, not just before or after training. This will help maintain consistent levels of vitamin C in your body.
Adequate hydration
Make sure you stay well hydrated during exercise by drinking enough water. Adequate hydration can help maintain optimal levels of vitamin C in your urine and promote its regular elimination.
Avoid excess supplements
If you are taking vitamin C supplements, make sure not to exceed the recommended doses to avoid having adverse effects on your body. Too much vitamin C can cause excessive elimination through the kidneys, which can lead to wasting of this valuable vitamin.
By following these tips, you can help maintain optimal vitamin C levels to support your athletic performance and overall fitness.