What are the benefits of eating VC before exercise

Moderate supplementation of vitamin C before exercise can help reduce oxidative stress, enhance immunity, and promote post exercise recovery. The antioxidant effect of vitamin C can neutralize free radicals generated during exercise, reduce the risk of muscle injury, and participate in collagen synthesis to help maintain joint and ligament health. Vitamin C, as a water-soluble antioxidant, can effectively eliminate excess free radicals produced in the body during exercise. High intensity exercise can lead to an increase in oxidative stress levels, and the accumulation of free radicals may damage cell membranes and muscle tissue. Moderate supplementation of vitamin C can alleviate oxidative damage and delay the occurrence of exercise-induced fatigue. Its antioxidant mechanism mainly involves donating electrons to neutralize free radicals and protect the structural integrity of cells. For individuals who engage in long-term endurance training, regular supplementation of vitamin C may reduce the likelihood of upper respiratory tract infections. Vitamin C is involved in various physiological processes related to athletic performance. It participates in the synthesis of norepinephrine and carnitine as a coenzyme, with the former affecting nerve excitation conduction and the latter related to fatty acid metabolism efficiency. The synthesis of collagen requires vitamin C as an essential cofactor, which is particularly important for the protection of tendons, ligaments, and cartilage during exercise. Supplementing before exercise can increase plasma vitamin C concentration and prepare for subsequent metabolic needs. However, it should be noted that a single high-dose supplement may cause gastrointestinal discomfort, and it is recommended to consume in divided doses. Sports enthusiasts should obtain vitamin C through a balanced diet in their daily lives, and foods such as citrus fruits, kiwifruit, and broccoli are good sources. Supplementing 100-200 milligrams of vitamin C 1-2 hours before exercise can have an effect, and excessive supplementation may interfere with the adaptive response to exercise. Special populations such as smokers and postoperative recovery patients can increase their intake appropriately. It is recommended to develop a supplementary plan based on individual exercise intensity and nutritional status, and long-term high-dose use should be carried out under the guidance of professional personnel.