Micronutrients & recovery
Vitamin C supplementation (500 mg/day for 8 weeks) increases baseline antioxidant enzyme (SOD, catalase) and heat shock protein (HSP60, HSP70) levels in lymphocytes and skeletal muscle, thereby attenuating the adaptive upregulation of these proteins in response to oxidative stress.
Taking 500 mg of Vitamin C daily for two months raises your baseline antioxidant levels and stress proteins in blood cells and muscle. This means your body starts with higher protection, but may not ramp up these defenses as much when you exercise or face oxidative stress. For general health, this may be beneficial; for maximizing specific exercise adaptations, it might alter the signaling process.
We conclude that, in vitamin C-supplemented subjects, adaptive responses to oxidants are attenuated, but that this may reflect an increased baseline expression of potential protective systems against oxidative stress (SOD, catalase and HSPs).
Why this rating
Randomized controlled trial with healthy subjects, though small sample size (n=16) and short duration (8 weeks).
Source
Effect of Vitamin C Supplements on Antioxidant Defence and Stress Proteins in Human Lymphocytes and Skeletal Muscle
Mustafa Bani Khassaf et al. · The Journal of Physiology · 2003
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