Vitamine C - Know when to take it.

[drtbear1967]

Vitamin C is a popular antioxidant and immune system booster. Its antioxidant properties, however, make it unsuitable for ingestion around a workout. Antioxidants can reduce oxidative stress that accumulates during exercise. Oxidative stress may act as a growth signal, so reducing the amount can impair gains. Take your Vitamin C dosage at least 4-hours away from your workout and avoid dosages higher than 500mg/day if your goal is to maximize gains.
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️The study: Paulsen, G., et al. (2014). Vitamin C and E supplementation alters protein signalling after a strength training session, but not muscle growth during 10 weeks of training. The Journal of
Physiology, 592(24), 5391-5408

 

[pgb]

i'm not sure that reads right about oxidative stress. seems like it should read 'reducing the amount can improve gains.' considering we're talking about not taking vit c around workout time.

 

[drtbear1967]

I would agree, just need to stay away from taking it before training.