Many reactions occur in the body daily, which result in the production of highly reactive oxygen containing compounds. These ubiquitous compounds are known as free radicals. Researchers theorize that these free oxygen molecules damage neighboring cells and may be the initiating reaction in the manifestation of certain chronic diseases. It is believed that free radicals damage the lining of blood vessels, which eventually leads to the formation of plaque. Over time these plaque formations get larger (high blood cholesterol also contributes to this) and may eventually lead to an occlusion of the vessel. The result of this occlusion would be a heart attack or a stroke, dependent on where the vessel is located. It is also hypothesized that free radicals may malign certain cells and turn them into cancerous ones. The growth of these cells results in the formation of a tumor.

It is believed that strenuous exercise results in an excessive creation of free radicals. Since oxygen is needed to fuel the muscles, it is a logical to conclude that oxygen-containing compounds would be by-products of energy formation. These oxygen molecules cause an inflammatory response in the affected muscles. This leads to muscle soreness with a subsequent delay in recovery from the exercise.

What are Antioxidants?

An antioxidant, literally, is a compound that is "against oxygen." Antioxidants bind up free radicals, making them unavailable to carry out further reactions, thereby reducing the potential for free radicals to cause damage to neighboring cells. Hypothetically, antioxidants reduce the risk of developing the chronic diseases mentioned above. Antioxidants may also decrease muscle damage after exercise and subsequently shorten recovery time from exercise. A shortened recovery time means the muscles will be able to tolerate a strenuous workout sooner, which may improve performance.

In order to reduce disease risk and maximize your workouts you should increase your consumption of dietary antioxidants. Vitamins A, C, and E and the mineral selenium function as antioxidants. Examples of dietary sources of these nutrients include citrus fruits, broccoli, green peppers, orange colored fruits and vegetables (sweet potatoes, cantaloupe, carrots, squash) and vegetable oils. Antioxidants are also found naturally in plants, and they are known as phytochemicals. Dietary examples include all fruits and vegetables; tomatoes and broccoli have been well studied and are excellent sources of phytochemicals. Recently researchers have found that nuts contain a significant amount of antioxidants and consumption may decrease disease risk. Nuts contain protein and fat as well and are a great snack for endurance athletes.

The best way to assure that you are getting enough antioxidants in your diet is to consume at least five servings of fruits and vegetables daily. A dietary supplement of antioxidants is not preferred since the body better utilizes the nutrients found in food. To maximize your workouts and perform your best, make sure you include antioxidants in your diet on a daily basis.

Denise Feeley is a Registered Dietitian with more than five years experience counseling and teaching nutrition, and lecturing to athletes, coaches, and athletic directors. She has also been an avid runner for many years.