Vitamin E and protect your muscles

We already know that during the exercise Oxygen consumption and its use by the body's cells are increased, this generates a greater production of free radical that can cause the oxidation of lipids of cell membranes and cause structural damage.

Our body also has its own defenses against these free radicals and it has been shown that regular and moderate physical exercise increases and improves the functioning of the defense system.

But sometimes, the activity exceeds our anaerobic threshold and a maximum effort is made that causes the imbalance between the capacity antirust of the organism and the free radicals generated during exercise.

The role of antioxidant supplements has always been controversial, but most studies confirm that athletes have higher requirements for this type of substance, among which are Vitamin E.

However, the ideal doses in these cases have not been concluded, but it is known that vitamin E is especially useful in intense exercises, that exceed the anaerobic threshold or that are carried out at altitude.

Research has shown that on these occasions, with this level of activity and its particularities, vitamin E supplements reduce the muscle damage, which decreases muscle fatigue, and promotes your speedy recovery.

So, vitamin E protects the muscle from intense physical exertion and indirectly improves sports performance.

In other words, vitamin E supplements do not improve the body's physical abilities or allow personal records to be overcome, but by promoting recovery and preventing muscle damage, they have an indirect impact on the athlete's performance.

In the studies carried out, the doses of vitamin E or tocopherol they range between 300mg and 800mg, for a period of between 2 and 4 weeks.

Of all forms, the doses are not confirmed, so if you are one of those who make a great physical effort and experience subsequent fatigue, it is advisable to consult with a suitable person who, according to yourlimentation and your activity design your own supplement consumption plan.

On the other hand, for all of us who carry out physical activity on a regular basis, but of moderate intensity, the ideal is not to stop providing this vitamin with our alimentation, which we can obtain by ingesting vegetable oils, nuts, wheat or whole grains, green leafy vegetables and legumes.