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.