Vitamin C, also called ascorbic acid, is an essential vitamin for the human body. Hydrosoluble, that is to say soluble in water, it is naturally present in fruits and vegetables.
Renowned for its antioxidant and immunostimulant properties, vitamin C is undoubtedly one of the most consumed vitamins in the world as a food supplement by athletes.
But since the body can neither manufacture nor store it, it is important to consume it regularly to meet its nutritional needs. This is especially true for athletes and bodybuilders, because vitamin C is eliminated through sweating.
Why take vitamin C ? What is the recommended dosage for athletes? In what form should you take the supplement? Let’s take stock.
Sports and bodybuilding: increased need for vitamin C
Regular physical activity significantly increases the body's need for vitamin C.
Indeed, during sports exercise, the body produces substances that are harmful to the body called free radicals. As vitamin C is a powerful antioxidant, it helps neutralize damage caused by free radicals. It is therefore very interesting to increase your intake accordingly.
The 4 main benefits of a vitamin C cure for athletes and bodybuilders
It contributes to the reduction of fatigue
Vitamin C plays a major role in the synthesis of neurotransmitters in the brain and nervous system. It also contributes to normal energy metabolism and the normal functioning of the immune system! It is therefore the ideal vitamin to combat temporary fatigue and restore the body's vitality!
It promotes recovery after intense effort
Thanks to its role as an antioxidant, vitamin C promotes the normal functioning of the immune system and protects muscle cells from damage caused by free radicals. Its action thus helps to promote muscle recovery and growth.
It helps prevent muscle breakdown
Vitamin C promotes the absorption of iron which is needed to help oxygen bind to hemoglobin in the blood. Vitamin C thus has a positive effect on regulating oxygen levels in muscle tissue and also helps strengthen the walls of blood capillaries in the muscles.
It facilitates the healing of wounds and fractures
Vitamin C helps form collagen, a protein essential for maintaining and regenerating bone mass, skin, tendons and muscles. It thus supports the repair of body tissues. This role is particularly beneficial during and after exercise to reduce the risk of injury and facilitate the repair process.
What are the recommended intakes to improve sports and muscular performance?
Regular intake of vitamin C is recommended to improve performance and achieve athletic goals. Many athletes and bodybuilders incorporate vitamin C into their daily routine in addition to other supplements, such as whey and amino acids.
In the context of intense physical activity, the suggested dosage is 1000 mg-2000 mg per day. It is advisable to divide the daily dose into 2 or 3 doses during the day and to consume vitamin C during a meal for example.
Since vitamin C is water-soluble, there is no risk of overdose – excess vitamin C is eliminated in the urine. However, excessive consumption of vitamin C can cause side effects (diarrhea, bloating, cramps). It is therefore important to listen to your body and increase your dosage gradually.
Taking a vitamin C supplement: a good idea?
To meet your vitamin C needs, it is first essential to consume enough fruits and vegetables every day.
However, when we know that vitamin C is a fragile vitamin that deteriorates quickly when exposed to air and light and that fruits and vegetables contain less and less of it these days, occasional supplementation is an option that should really be considered.
If you want to take a vitamin C treatment, you have several choices: vitamin C powder, which is economical and allows you to precisely dose your intake according to your needs; capsules, which are easy to consume and take with you everywhere; and finally, the liposomal form, which is highly assimilated and very well tolerated by the body.
