Antioxidants & Athletic Performance

About Antioxidants

Antioxidants come in many forms in the foods that we eat. Certain vitamins, minerals, and

polyphenols are a few examples of where we can find antioxidants. No matter their form,

antioxidants play an important role in the body and keep us healthy day to day and in athletes

improve athletic performance. Antioxidants play a key role in the reduction of inflammation and

oxidative stress throughout the body which can be caused due to exercise, certain foods we eat,

and daily life stressors.


How Antioxidants Work

Antioxidants are key for the reduction of inflammation and oxidative stress. Oxidative stress is

what causes our inflammation and this is due to the oxidizing or damaging of cells, proteins,

DNA, and cellular pathways. Free radicals are what are produced from oxidative stress which

are the causing factor of inflammation. Free radicals are unstable compounds that, to stabilize

themselves, pull from parts of the body and cause destabilization or inflammation in those

areas. This is where antioxidants come into play. Antioxidants, as described by itself, are “anti-

oxidating” compounds. They prevent oxidative stress from occurring, break down free radicals,

and as a result reduce inflammation.


Types of Antioxidants

Antioxidants come in many forms across a broad spectrum of compounds. Depending on the

foods we eat will depend on the form and in some cases many forms they may come in. Here

are the most common forms of antioxidants:

  • Vitamins

  • Minerals

  • Polyphenols


Vitamins

Vitamins are a very common and easy-to-trace form of antioxidants. Found in most whole-food

sources as well as fortified foods, we are easily able to find and track these antioxidants. Here

are a few common examples of vitamins that are antioxidants and foods we commonly see

them in:

  • Vitamin C - citrus fruits, peppers, tomatoes, & broccoli

  • Vitamin E - nuts, seeds, avocado, peanut butter, & their respective oils

  • Vitamin A or Beta Carotene - most yellow and orange fruits and vegetables. Peppers,

  • Oranges, Carrots, Squash, Sweet Potatoes, Spinach


Minerals

There are a few minerals that have antioxidative properties but these can be harder to find in

our daily diets. It is important that we add these foods into our diets to ensure we get the proper

amounts needed for antioxidants and bodily needs (see recipes below):

  • Selenium - brazil nuts, tuna, halibut, mushrooms

  • Manganese - shellfish, oatmeal, hazelnuts, tofu, chickpeas, lentils

  • Zinc - shellfish, chickpeas, chicken, soybeans (tofu, tempeh, edamame)

  • Copper - shellfish, fish, oats, beans, sweet potatoes


Polyphenols

Polyphenols are plant-derivative chemicals that provide typically positive impacts on cellular and

extracellular function. Fruits, vegetables, nuts, and seeds are where we can find these

antioxidative compounds. Here are some common polyphenol antioxidants and where we can

find them:

  • Glutathione - broccoli, avocado, asparagus, turmeric, sprouts

  • Flavonoids - blueberries, raspberries, green tea, pecans, mushrooms

  • Phytoestrogen - soybeans (tofu, tempeh, edamame), flax seeds, goji berries, oats


Antioxidants and Athletic Performance

Antioxidants being key for the reduction of inflammation means that they could potentially play a

role in athletic performance. When we exercise we break down our muscles increasing

inflammation. While it is considered good inflammation, it can build up depending on the

intensity and frequency of the exercise. As athletes, you typically have higher intensity, length,

and frequency than most people. Reducing this inflammation at a quicker rate will increase the

rebuilding process, reducing fatigue, and increasing your ability to push yourself during harder

sessions. This, in turn, leads to higher performance on a small scale. While only providing small

benefits, when combined with other dietary and performance practices, can lead to bigger gains

in your performance.


Recipes

Here is a recipe that uses what we learned above and will provide high amounts of antioxidants,

reduce inflammation, and improve athletic performance. This also makes a great meal-prepping

meal that can easily be made in bulk:


Teriyaki Bowl

Ingredients:

4 oz Salmon, Tofu, or Chicken

1 Cup White or Brown Rice Cooked

½ Cup Edamame

1 Bunch Green Onion Whites & Tops

½ Head Bok Choy Chopped

½ Cup Shitake Mushrooms

½ Red Bell Pepper

½ Tbsp Olive Oil

½ Small Avocado

Broccoli Sprouts to preference (optional)

Low Sodium Soy sauce to taste (optional)

Teriyaki Marinade & Sauce

1 Tbsp Low Sodium Soy Sauce

2 Tbsp Honey

2 Cloves Garlic Minced

1 tsp Minced Ginger

1 tsp Sesame Oil


Instructions:

Cook rice per package instructions (1 part rice to 2 parts water). In a bowl mix together all

ingredients to make Teriyaki Sauce. In a gallon bag, covered plate, or bowl add the protein of

choice add half of the sauce, and set in the fridge to marinate for at least 20 minutes (marinate

overnight for optimal taste). Heat a pan to medium heat and add Olive Oil. Add protein of choice

and cook until finished, 145 F (fish), 165 F (chicken). Once cooked you can cook it all together

or remove protein and add green onions to begin cooking the veggies. Cook for one minute.

Add in mushrooms and cook for 3 minutes. Add bell pepper and bok choy and cook until bok

choy whites have softened. Serve protein and veggies over rice, top with additional soy sauce,

broccoli sprouts (or sprouts of choice), and avocado if desired.

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