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You may require more than your Recommended Dietary Allowance (RDA), which is 80-90 mg for an adult in the United Kingdom. When you sweat, you lose vitamin C, which is an important nutritional component for fighting fatigue, reducing oxidative stress, and speeding up recovery after exercises.
Because the body cannot produce or store vitamin C, if you don't obtain your daily intake from food or supplements, deficiency symptoms can show in as little as a few weeks. Maintaining a healthy diet is especially crucial for athletes, as studies have shown that it can reduce the incidence of colds by 50%.
Before you start overdosing on vitamin C, keep in mind that more isn't always better for every activity.
Some fitness goals may be harmed by too much of the good stuff.
Larger doses of supplemental vitamin C, such as 1,000mg daily, have been shown to interfere with training in studies.
According to the researchers, getting 200mg from five or more servings of fruit (such as kiwis, blackberries, raspberries, strawberries, and blueberries, as well as citrus) and vegetables (such as kale, broccoli, tomatoes, and sweet potatoes) would be enough to unlock the wider health benefits without compromising your gains.
Protein gets all of the attention when it comes to post-workout recovery, but vitamin C is just as crucial in helping you rebuild and repair.
For starters, it promotes protein metabolism, which is necessary for development and repair.
If you're a strict follower of the post-workout protein window, consuming adequate vitamin C will assist your body get the most out of that shake or meal.
It also aids in the formation of collagen, which is necessary for healthy tendons and muscles, as well as the opposite of exercise-induced oxidative stress, which can cause cell damage and slow recovery.
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