Antioxidants for training and performance

We know the importance nutrition, including micronutrients, plays in health, performance, and recovery. The topic of antioxidants, though, gets slightly more confusing as some antioxidants taken in high doses or in supplement form can actually inhibit the training adaptations you're seeking.

Antioxidants and their role

The body produces reactive oxygen species (ROS) as a natural process; these are natural byproducts of metabolism and even help signal training adaptation. But when ROS build up faster than our bodies can manage (for example, with high training load or other stressors), they can cause oxidative stress, which damages things like cell membranes, proteins, and DNA, contributing to slower or impaired recovery and increasing fatigue. Antioxidants are our defense system, as they help maintain redox balance. Or in a simpler way of thinking about it, they help keep a balance between oxidative stress and cellular protection.

Antioxidants protect cells by:

• Scavenging free radicals 

• Preventing formation of new radicals

• Repairing and recycling other antioxidants

• Activating the body’s own defense system

Ideally, these different antioxidant systems work together to manage oxidative stress in without blocking the beneficial signaling that drives training adaptation.

Food-first approach

Athletes benefit most from eating a variety of antioxidant-rich foods, not from relying on high-dose supplements. Whole foods contain a synergy of direct antioxidants, enzyme cofactors, and phytochemicals that work together more effectively than isolated compounds. Plus it's difficult to overdose an antioxidant when eating a variety of them in whole food sources, particularly plant-based foods that are also an excellent source of carbs for athletes.

Different types of antioxidants and food sources:

• Vitamin C: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, tomatoes

• Vitamin E: Nuts (almonds, hazelnuts), sunflower seeds, avocado, spinach

• Carotenoids: Carrots, sweet potatoes, spinach, kale, tomatoes, red peppers

• Polyphenols and flavonoids: Berries, apples, onions, green tea, cocoa, red grapes

There are also indirect or hormetic antioxidants, which are compounds that enhance the body's endogenous antioxidant capacity.

• Sulforaphane, allicin (these boost endogenous antioxidant enzymes): Broccoli sprouts, kale, Brussels sprouts, garlic, onions

• Selenium, zinc, copper, manganese (these act as cofactors for antioxidant enzymes): Seafood, nuts, seeds, legumes, whole grains

Why broccoli sprouts are trending

Broccoli sprouts are rich in glucoraphanin, a compound that converts to sulforaphane when the plant is chewed or blended. Sulforaphane goes on to activate NRF2, which has been suggested to:

• Increase the body's natural antioxidant enzyme systems

• Enhance lactate transport and clearance during exercise

• Reduce oxidative damage to muscle and mitochondria

• Support faster recovery from high-intensity or altitude training

While broccoli is a healthy source of nutrients and fiber, broccoli sprouts contain 20–50 times more glucoraphanin compared to florets. That's why both fresh sprouts and supplements have gained popularity, but as far as supplementation, more evidence is needed to make recommendations for individual athletes.

Takeaway

Training generates stress signals that result in beneficial adaptations when adequate rest and nutrition are in place. Rather than seeking specific antioxidant supplements, include a broad variety of antioxidant-rich foods alongside cruciferous vegetables to help stay fueled, recover faster, and perform more consistently. If you are looking to supplement, choosing indirect antioxidants that activate the body's endogenous antioxidant capacity may be a safer choice, but once again, more research should be done before we can make recommendations.

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At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.