If you’re anything like me, you genuinely enjoy exercise but loathe the aftermath, and by aftermath, I mean soreness. Luckily, there are post-workout supplements to the rescue, right? Wrong. There is research on how antioxidant supplements that claim speedy muscle recovery and pain relief aren’t really beneficial for athletes, at all. As your average gym-enthusiast, this was a surprise to me as well. I paid good money for my antioxidant supplements, so why aren’t they working? Let’s break it down.
Intense exercise can induce oxidative stress, a condition that over-produces reactive and damaging chemicals in the body while the defensive line of natural antioxidants decrease. Additionally, delayed onset muscle soreness (DOMS) kicks in due to the inflammation of overworked muscles. So, it only makes sense that you would need to simply replenish your antioxidant levels, right?
“Delayed Onset Muscle Soreness (aka DOMS)” by Zouhir Kharmaz. Image from Flickr.
Well, an interesting study published in The Cochrane Database of Systematic Reviews (CDSR) in 2017 offered insight on how athletes intaking more antioxidants than the daily required amount isn’t necessarily beneficial for speedy recovery or pain relief after strenuous exercise.
Experimental evidence revealed that only a select few athletes felt a slight reduction of muscle soreness upon higher doses of antioxidants. Because of such small numbers, this result unlikely equates to a meaningful difference.
The team compiled 50 similar experiments where athletes exposed to varying types of exercises resulting in muscle soreness were given either a placebo pill
“Antioxidant Supplements” by Mambo. Image from Flickr.
with no antioxidants, or an antioxidant supplement that contained a dosage higher than the daily recommended amount. Muscle soreness levels after 6, 24, 48, 72 and 96 hours, recovery and adverse effects were accessed.
Many scientists remain skeptical on the advantages as there are also reports discussing similar disappointing experimental results that leave room for uncertainty.
So, does this mean that antioxidant supplements are useless? In this context, perhaps. The daily recommended amount of antioxidants is obtainable through a healthy, balanced diet, which will aid in post-workout recovery the same way as supplements intend to do, and for only a fraction of the cost. Personally, if my expensive post-workout supplements aren’t working miracles on my muscle soreness, I believe it’s time to switch to the healthy, cheaper alternative.
It’s easy to be swayed by cool labels, isn’t it?
“Antioxidants” by Epickidstoys Smith. Image from Flickr.
- Sonia Sharma
