Modern Athlete Magazine Issue 109, Aug 2018 | Page 35

COACHING
NUTRITION
Super C!
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Assisting in the resynthesis of vitamin E to its active antioxidant state.
For runners taking on the bigger distances, vitamin C is a powerful
antioxidant that limits the damage from oxidative stress.
It plays an important role in the healing process by building protein, scar
tissue, ligaments and blood vessels.
Also helps the body maintain bone tissue and cartilage.
Unfortunately, we cannot synthesise our own vitamin C, and excessive amounts
can easily be removed from the body through our urine, within 24 hours, rather
than it being stored, so this means that we need to consume vitamin C on a regular
basis. Good news is that there are several good food sources to get the vitamin
C you need. Fresh fruits and vegetables have the highest content, while meats
and dairy products are low in vitamin C, and cereal grains contain none (unless
fortified). Fortified beverages and cereals are good sources. Keep in mind that
vitamin C can easily be destroyed when exposed to heat (cooking) and oxygen
(air), and can easily be removed from foods boiled in water and strained, as it is
water-soluble, so rather steam, microwave or stir-fry foods rich in vitamin C.
While vitamin C is mostly known for its flu-fighting
properties, it can also influence your performance out on the
road, as well as help you recover quicker from hard training
or racing. – BY ESMÉ MARÉ, REGISTERED DIETICIAN
T
here are many reasons to value vitamin C. It is essential for normal growth
and development, and is a powerful antioxidant, which may help lower the
risk for cancer by reducing free radicals and lipid oxidation in body tissues.
Added to that, vitamin C is also involved in forming collagen, a connective tissue
protein.
From an athlete’s perspective, vitamin C also has some distinct functions that can
influence athletic performance:
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Assisting in the synthesis of carnitine, which is important for energy
metabolism.
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Assisting in the production of epinephrine and norepinephrine, which make
glucose available to your working muscles.
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Assisting in the transportation and absorption of non-heme iron (mainly from
fruits and vegetables).
Top Tips
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