
A Spotlight on Vitamin C For Runners
March 10, 2022
Spotlight on Vitamin C for Runners
As a runner one of our key health goals is to stay healthy, avoid illness and infections so we can stick to our training programme and race schedule. Optimal Vitamin C status will support overall health, but in particular a few roles of Vit C, which could support a runner include:
- Act as an anti-oxidant
- Help protect against infections by supporting the immune system
- Supports collagen production which is key for musculoskeletal health
- Is involved in the energy production cycle
- Supports iron absorption
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SHOW NOTES
Spotlight on Vitamin C For Runners
(00:09)
An Overview of Vitamin C and signs of deficiency
(04:05)
How much Vitamin C do we need?
(06:36)
Food Sources of Vitamin C and how to optimise Vitamin C in your food plan.
(09:44)
How may Vitamin C support a runner?
(11:23)
Vitamin C as an anti-oxidant.
(12:57)
The role of vitamin C and the immune system.
(14:30)
Vitamin C and Collagen production.
(20:16)
Do I need to supplement with Vitamin C? Will it support my running performance?
(22:45)
Can Vitamin C support collagen production and recovery from injuries?
(25:41)
Can Vitamin C supplementation help to alleviate DOMS?
(28:02)
Choosing a Vitamin C supplement – what to consider.
Food Sources of Vitamin C
We advocate a FOOD FIRST Approach – so eating lots of vitamin rich food on a day to day basis will be important however there may be some cases when supplementing with Vitamin C is supportive.
Some of the best vitamin C rich foods include:
- Citrus fruits: Orange, Grapefruit, Lemon, lime
- Berries: Black Currant, Strawberries
- Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon
- Green leafy/Cruciferous vegetables; Broccoli, kale, parsley, brussels sprouts, spinach, watercress
- Red and green peppers, tomatoes
- Offal – liver
Fruits and Vegetables are best eaten raw to maximise their nutrient value as preparation, cooking and exposure to oxygen can reduce the vitamin C content by about 25%.
So you can see there are lots of opportunities to get Vitamin C in your day to day food plan especially if you eat a rainbow of colourful fruits and vegetables every day and follow the suggestion of ½ plate of vegetables or salads at each meal (equates to 7-9 portions) and 2 portions of fruit per day.
KEY TAKEAWAYS
Spotlight on Vitamin C For Runners
- Vitamin C is an essential water-soluble nutrient, humans can’t produce it or indeed store it in our bodies, so we need to get it from our diet.
- It’s vital to eat a rainbow of fruits and vegetables every day to maximise our food intake of Vitamin C.
- Optimal Vitamin C status will support the overall health of a runner including acting as an anti-oxidant, supporting the immune system, collagen production, iron absorption and energy production.
- Muscle strength and function are not influenced by vitamin C supplementation. However, individuals with a poor vitamin C status may benefit most from supplementation and in turn this may support running performance.
- Runners may benefit from supplementation following an injury or to support recovery when following and intensive training programme (may help with energy and DOMS).
- Supplementing between 500mg and 2000mg per day may be supportive and the Tolerable Upper Level is 3000mg per day.
Further Reading
Antioxidants and Exercise Performance: With a Focus on Vitamin E and C Supplementation
LISTENER OFFER
One of our favourite VITAMIN C supplements is from YOUR ZOOKI – their vitamin C is in a small sachet and comes in 2 flavours – Watermelon and Citrus.
ONE Sachet delivers 1000mg of Vitamin C and there’s also some Vitamin E added which we have learned today appears to work well with Vitamin C.
It’s very easy to consume – straight from the sachet or add it to water of a smoothie or yoghurt.
All of YOUR ZOOKI products are delivered via ‘Lipo-shield’ which is special lipid emulsion that we wrap the nutrients in, they form a protective barrier around the nutrients, helping to deliver them through the digestive system.
We both use YOUR ZOOKI supplements and really love them …
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