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Though antioxidants are relatively new to the nutrition scene, they have received a lot of positive attention. These compounds—found in many foods, especially fruits and vegetables—seem to have several health promoting properties. In fact, athletes are often told to supplement their diet with antioxidants (in pill form) to help reduce muscle damage and increase athletic performance. But is it really worthwhile? The latest research suggests probably not.

Antioxidants are compounds that seem to play a role in protecting cells (including muscle cells) against the damaging effects of free radicals. Free radicals are highly reactive molecules created by the breakdown of oxygen during metabolism. They have the potential to attack cells and damage tissue throughout the body. Free radicals are constantly being produced in your body—they’re produced from every day activities such as breathing, breaking down food, and exercising. Because exercise increases the production of potentially damaging free radicals, and they are believed to play a key role in exercise-related muscle damage and inflammation, many thought people who exercise should supplement their diet with added antioxidants to help suppress the negative effects of free radicals.

 

Researchers have spent years testing this theory—supplementing athletes with several combinations and doses of antioxidants. While the findings consistently suggest that antioxidant supplements do indeed help to dampen the effects of free radicals (i.e. oxidative stress), that doesn’t seem to translate into physiologically relevant outcomes such as reduced muscle damage or increased exercise performance. Moreover, some studies suggest detrimental results with long-term, high-dosage antioxidant supplementation. It appears that the free radicals produced from exercise actually have an important role to play and over-supplementing with antioxidants interferes with those positive outcomes.

 

When it comes to antioxidants, it does seem that there can be too much of a good thing. While antioxidants do play an important role in keeping the body healthy, focus on getting yours though food instead of supplements. A well-balanced diet rich in fruits and vegetables will provide enough antioxidants to keep your body running optimally—both on and off the court.