According to Harvard Health, there are 31 recommended daily vitamins that everyone should take in order to be healthy and be in top-notch shape. When, where, and how to take vitamin C has been a heavily debated topic. After reviewing over 42 research articles dated from 1987-2020, the conclusion is that 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 and it is the most popular and accessible vitamin you can find in the store.
Actually, the above statement might have been true 2 months ago, but I was looking to buy some vitamin C supplements during the apex of the pandemic and, to my surprise, the shelves were picked clean! Just like toilet paper, alkaline water, and other essential products, people are panicking and over-consuming. Meanwhile, science anchors us to a more rational point 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. It has been proven that water-soluble vitamin C absorbs better on an empty stomach, so 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 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 their 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, such as 1000mg intakes, can actually hinder strength training, so to be on the safe side, 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 regularly and is believed to be the culprit behind many negative health conditions, including aging, cancer, and heart disease.
Vitamin C contributes to a healthy immune system and prevents 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 make sure they maintain the hard work they put into the gym already. Along with a balanced diet and a 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 compared 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 your exercise.
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 dose though a single pill. Additionally, with pesticides and harmful bacteria in the majority of our produce, taking vitamin C boosting supplements can serve 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. 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 showed that taking vitamin C after a workout blocked protein signaling and stopped muscle cells from growing after a workout. After you complete a workout, the general idea is to recover and eat a well-balanced, protein-rich meal so that 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 that 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 determined after a study on how supplements 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 swap 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 is 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 many of 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, worked against the oxidative stress process, and ultimately caused resistance with muscular endurance development.
So, if you’re training for a marathon and are 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 supplements by NutraOne. 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, which is great 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 the increased energy and focus needed to concentrate on work and other activities.
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 has a solid reputation and is one of the most respected names in the bodybuilding community. This company is based in the USA and follows Good Manufacturing Practices (GMP Certified). Choosing to consume supplements from certified vendors is a wise investment for your health.
Final Thoughts On Vitamin C and Training
To summarize, despite negative studies on the effect of vitamin C and strength training, I still find it important to focus on 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 of vitamin c contained in Burn One is adequate for me and helps me avoid 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, particularly 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.