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antioxidant supplementation and resistance training: the pros and cons

last month on "European Journal of Sport Science" was published article by a research group of Prof. Hans Hoppeler at the University of Bern in Switzerland, whose pose risultai arguments for and against the supplementation (high dose) antioxidant. In summary, as we all now know, free radicals are considered responsible for cellular damage, aging, and even diseases such as cancer, while antioxidants are seen as a defense against these threats. As a result, antioxidants are the most common supplements used by athletes both amateur and professional. However, the extension of this practice has recently been questioned. Each training session produces a range of stimuli that result in substantially the synthesis of certain proteins that are then responsible for the repair of damage and adaptation to the stimulus. Become stronger, faster, and increase our strength, building (synthesizer) on the proteins involved.
Free radicals are thought to be one of the stimuli that triggers the production of these proteins. So supplementation with antioxidants would reduce the signal stimulus, and make minor effects of training. Evidence has been gathered and research carried out both for and against integration of antioxidants, so it becomes difficult to give advice. However, it seems that the dose is the most important factor of the matter. Studies have shown that adverse effects are generally those in which we used a relatively high dose of antioxidants. At present then the topic needs further research and investigation before reaching a complete understanding, however, based on current knowledge, you can draw the following broad guidelines:

1. Una integrazione di antiossidanti a basse dosi è consigliata, e probabilmente non c'è motivo di evitarla. È possibile raggiungere questo obiettivo con semplici modifiche nella
dieta
2. Una supplementazione di antiossidanti dovrebbe essere evitata
3. Ci possono essere alcune eccezioni a questa situazione
* allenamento ad alta quota: è provato che ci siano più danni da radicali liberi in quota e un extra di integrazione in più a protezione non farà male
* poco prima di gare importanti, dove gli effetti dell'adattamento sono relativi, mentre è tutto indirizzato a massima protezione e recupero
* in caso di una carenza (evento molto raro), questa supplemetazione should be under medical supervision

conclusion, this area of \u200b\u200bsports nutrition is constantly evolving and probably learn a lot more in years to come. Know the right dosage, the type of antioxidants, and the correct timing of intake in relation to the effects of training and the different environmental conditions. Supplementation of antioxidants should go towards the right balance between maintaining a state of good health and obtain benefits for optimal performance.