According to Harvard Health, there are 31 recommended daily vitamins that everyone should take to be healthy and in top-notch shape. When, Where and How to take vitamin C has been a debatable topic. After reviewing over 42 articles of research dated from 1987-2020 the scientific data supports taking under 100mg of vitamin C before you train.
The reason we take vitamin C is not for muscle gain or endurance but mainly for our immune system and recovery. What good is training hard if you end up with a virus or the flu?
You will never run out of uses for vitamin C because it is the most popular and accessible vitamin you can find in the store.
Actually, the above statement might have been a reality 2 months ago! –I was looking to buy some vitamin C supplementation during the apex of the pandemic and to my surprise, the shelves were devoured alive. Just like toilet paper, alkaline water, and other essential products people are panicking and over-consuming. Science anchors us to a more rational outlook where we only need the recommended 90mg of vitamin C per day which is equivalent to an orange.
The Best Time To Take Vitamin C Is in the Morning
The vast majority of endurance training and fitness sessions take place in the morning; its proven Water-soluble vitamin C absorbs better, not on a full stomach. Consider taking your daily vitamin C first thing in the morning, 30 minutes before eating if you are going to do breakfast before your workout. Water-soluble vitamins dissolve in the water quite rapidly so your body can use them during a session.
Vitamin C Sports and Fitness
Many athletes claim that vitamin C is an integral part of keeping the immune system working seamlessly and slashes recovery time between workouts. This time-honored vitamin reduces the cause of muscle damage after gut-wrenching training and minimizes fatigue after your workouts.
How Much Vitamin C Should An Athlete Take?
Athletes should consider taking around 100mg of vitamin C each day before training times. There have been contradictory studies stating that large amounts of Vitamin C 1000mg intakes can hinder strength training so to be on the side of caution sticking to the daily recommendations is ideal.
What Do Bodybuilders Say About Vitamin C?
Vitamin C is vital for connective tissue repair. Although beneficial to athletes participating in a variety of sports, vitamin C is especially important to bodybuilders that are most prone to connective tissue damage due to the intensity and style of training.
Vitamin C is also important to athletes and bodybuilders because, as an antioxidant, it is known to help to reverse some of the oxidative damage that may occur from training. This oxidative damage, caused by free radicals, can hinder the cells’ ability to function ordinarily and is believed to be the culprit in negative health conditions, including aging, cancer, and heart disease.
Vitamin C contributes to a healthy immune system and precludes the dip in immune function that may occur right after exercise.
Taking Vitamin C Helps With Weight Loss
I think you will agree that the vast majority of people interested in fitness either want to drop pounds, gain muscle or still make sure they maintain the hard work they put into the gym already, along with a balanced diet and dedicated training regimen you shouldn’t overlook getting enough vitamin C.
Studies have shown that vitamin C status is correlated with body mass. people with sufficient amounts of vitamin C oxidize 30% more fat during a moderate exercise session in comparison to individuals with low vitamin C intake. The takeaway is that you’ll get the most out of your fat-burning workout if your vitamin C levels are bountiful during exercising.
Should You Get Your Vitamin C from Supplements Or Fruits
The common orange contains nearly 100mg of vitamin C and it is the choice of many to get their daily intake. Some people such as myself have to avoid oranges and juices because of low carb diets so supplementation is the suitable choice. Vitamin C supplements do not have any carbs or calories and I can get my daily recommended portion though a single pill. With pesticides and harmful bacteria that are in the majority of our produce taking vitamin C boosting supplements can serve as a useful purpose
Having Too Much Vitamin C
The body tightly audits the amount of vitamin C you have at any given time. Scientists discovered you absorb approximately 70 to 90 percent of vitamin C when you consume 30–180 mg a day. When megadosing vitamin C (above one gram a day), absorption falls to less than 50 percent. The rest gets excreted in your urine. Necessarily, This doesn’t mean you shouldn’t use higher doses and have a “The more the better” type of attitude because vitamin C is an affordable supplement that plays multiple roles.
Why It’s Better To Take Vitamin C Before Workouts Instead of After
One interesting report surfaced that taking vitamin C after a workout blocked protein signaling and disturbed muscle cells from growing after a workout. After you complete a workout the general idea is to recover eat a well-balanced protein-rich meal so your muscles can feed. The study showed that Vitamin C disrupts your gains.
What Happens When You Take Too Much Vitamin C When Training
The old saying says too much of a good thing is not always good for you. In regards to vitamin C, that’s what researchers at the Norwegian School of Sport Sciences conceded after a study of how supplementation with vitamins C and E affected athletes undergoing endurance training.
The researchers enlisted a study group of 54 athletic people (defined as individuals who had trained 1 to 4 times per week in the six months before the study consisting of 28 women and 26 men. They segmented them into two groups: a “placebo” group that received no vitamin supplementation, and an experimental group that supplemented their diet with 1,000 mg of vitamin C and 235 mg of vitamin E per day.
Members of both groups participated in a fitness training program for 11 weeks, performing three to four cardio workouts of different types of intensity each week. Participants were given the choice to change one running session with either cycling, cross country skiing or a similar whole-body activity as a variable to the program. The training sessions spanned from 30 to 60 minutes, except for the interval-style exercise, which has a 4/4-minute routine.
All subjects had blood samples and muscle biopsies taken three days before and three days after the study. They were also tested for VO2 Max and their total distance covered in a 20-minute running examination.
When the experiment was finished, both groups showed much the same improvements with respect to maximal oxygen uptake and in the running test.
However, the placebo group showed an increase in muscle mitochondria, the “power source for cells.”
The researchers believed that the antioxidant properties of vitamin C and E are what lowered mitochondria development among the group that took the supplements. Exercise is an oxidative mechanism; it tears down the muscles so that they can rebuild themselves back up stronger. Therefore the vitamins act as antioxidants, they worked against the oxidative stress process, ultimately causing resistance with muscular endurance development.
So if you’re training for a marathon and worried about catching the flu before the event, skip supplements that contain large amounts of vitamin C..
Burn One By NutraOne, The Best Fat Burner With Vitamin C
What if there was a pre-workout supplement that contained the perfect amount of Vitamin C? If you’re looking to take a pre-workout supplement that will give you a boost and the exact amount of vitamin C your body needs you should look into taking Burn One by NutraOne supplements. Burn One contains 45mg of vitamin C in a single pill which is no more or less than you need.
It’s easy to remember to take one pill when you first get up in the morning which will give you sustained energy all day long and improve your morning workouts. It’s one of the only true thermogenic supplements that will not make you feel nauseous or dizzy after taking it. You will get a burst of clean energy if you’re on the go and don’t have the time in the morning to brew coffee or tea before your workout. Taking one fast-acting pill will give you increased energy and focus needed to concentrate on work and other activities also.
Burn one will help you achieve your fat loss goals faster than you ever dreamed possible because it solves the issue for people with slow metabolisms. Taking a single pill a day will ignite your metabolism and have it working to burn fat throughout the day. Burn One will also help diminish your cravings for food as it enables you to control your appetite instead of your appetite controlling you.
NutraOne is a standup company that shoots from the hip when creating supplements that do what they are meant to do. There are too many fly-by-night supplement companies sprouting up every month but NutraOne is one of the most respected names in the bodybuilding community with a solid reputation. This company is based in the USA and follows Good Manufacturing Practices (GMP Certified) so choosing to consume supplements from certified vendors is a wise investment to your health.
Final Thoughts On Vitamin C and Training
To summarize everything despite negative studies on the effect of vitamin C and strength training I still find it important that we are just as concerned with recovery and our immune system just as much as muscle building and endurance. Getting sick each year usually prevents me from training at full capacity for almost a week or longer.
Taking the .45 mg in Burn One is adequate for me so I can prevent catching viruses or illnesses. Who you buy from can be just as important as what you buy so that’s why I strongly recommend NutraOne products and Burn One for anyone who is looking to shed unwanted pounds and be healthy.
*Athletes and fitness advocates may claim benefits for this supplement based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles.