Vitamin+C



“Ergogenic aids are substances or devices used to improve exercise and athletic performance by improving the production of energy” (Bucci, L). An ergogenic aid Is a performance enhancing drug (external source) that directly influence the physiological capacity of a particular body system, which helps to improve an athletes performance. Ergogenic aids also help increase the speed of recovery from training and competition. There are a variety of different types of Ergogenic aids mechanical aids (weights, altitude training etc..), pharmacologic aids (Beta blockers, Erythropoietin, protein supplements) and the type I'm focusing on Nutritional aids ( sports drinks, caffeine, Vitamins).
 * What is an Ergoge **[[image:http://awordonnutrition.com/wp-content/uploads/2013/08/medical.jpg align="left"]]** n  ****  ic aid ?  **

Vitamin C can be dissolved in water and is known for repairing tissues in the body, transporting oxygen to your major organs and building up your immune system. Vitamin C is considered a antioxidant. This antioxidant is also greatly involved in the regulation of development, function, and maintenance of several cell types in the body (Aghajanian, P). Since Vitamins C is considered an anti-oxidants, these nutrients help to block some of the damaged cause by free radicals. As an anti-oxidants vitamin C helps to repair tissue damage in contribution to reducing free radicals in the body. A build up of free radicals may contribute to aging, heart disease and possibly cancer. There is still a debate on if vitamin C is considered an ergogenic aid however it is not banned by NCAA or IOC. Vitamin C also exerts a positive effect on trabecular bone formation by influencing expression of bone matrix genes in osteoblasts (Aghajanian, P).
 * What is Vitamin C ? **



Vitamin C is a water soluble vitamin. That means that it is mainly absorbed in the intestinal tract. Most animal species, can synthesize vitamin C but humans and a few others cannot. There is no way for the human body to store vitamin C since it is water soluble, any excess amounts is flushed away through your kidneys.Vitamin C is Ingested through food and tablets, the best sources of vitamin C are citrus fruits and their juices such as oranges, lemons, peaches, strawberries, bananas and grapefruit. A wide variety of other foods also contain sufficient quantities of vitamin C. Cabbage, broccoli, cauliflower, leaf lettuce, tomatoes, potatoes, and beans also have relatively high vitamin C content (7 mg/100 g to 163 mg/100g). Other forms of vitamin C come in tablets and chewable’s, which can be purchased online or in any local store ( Walgreens,Target,Walmart) anywhere form 6-20 dollars. The production of of vitamins has come a long way and now we even see many tablets that come in gummy bears or other gummy forms for children or adults.
 * Where can we get it ?**



Deficiencies in vitamin C can lead to conditions such as scurvy, which, among other ailments, causes gingivia, bone pain, and impaired wound healing (Aghajanian, P). Thesymptoms are mainly due to poorly formed collagen (the protein which forms the basis of connective tissue) and include the breaking open of small blood vessels, the reddening and soreness of mouth and gum, bleeding of gums, bleeding in the eyes, loss of hair, loose teeth, cavity in the teeth, joint pains, pain in the bones, dry scaly skin and blood vessel damage which result in "pinpoint hemorrhages (bleeding) into the skin around the hair follicles. Without vitamin C, free radical concentrations will begin to rise.Vitamin C also does have some power against the common cold (Long. P). To avoid coming down with symptoms of the common cold, individuals increase their consumption of Vitamin C through supplements with extreme concentrations in them. The recommended daily allowance (RDA) of the antioxidant Vitamin C is 60 milligrams, except for smokers, who are advised to get at least 100 milligrams a day to combat the oxidants in smoke (Long. P).
 * Why do we need it?**

**Research on Vitamin C as an Ergogenic aid**

As I mentioned earlier there has been some debate on wether vitamin C should be considered an ergogenic aid. A majority of the research shows very little evidence that vitamin C has any effect on enhancing performance. According to researchers from the Food Security Research Centre in Iran, they suggested that supplementation with quercetin (a yellow crystalline pigment present in plants, used as a food supplement to reduce allergic responses or boost immunity) and vitamin C for 8 weeks did not improve exercise performance but reduced muscle damage and body fat percentage in healthy subjects(Institute of Medicine, 2000).

In another study involving 7 trained cyclists, examined how a vitamin C supplement (1g/day) influenced lipid oxidation and lactic acid concentration following a 90 minute cycling protocol. Cyclist were to participate in 60 minutes steady state riding, immediately followed by a 30 minute performance test (Bryant, 2003). Participants served as their own controls, taking a placebo for 2 weeks followed by a cycling test. After completion, they started taking the vitamin C supplements (1g/day) for another 2 weeks before completing a second cycling test. when comparing the results obtained while taking the placebo, vitamin C supplementation did not improve post exercise lactic acid concentrations. Instead of improve exercise performance it show significantly higher levels of oxidative damage.



In a third study particapents were given 500mg and 2000mg of vitamin C over a 7 day period to see if it resulted in any enhancement in performance. Results of dosing with 500mg vitamin C led to improved quad strength and reduced VO2max ( the maximum amount of oxygen the body can use during a specified period of exercise), with no effect on quadriceps endurance or pectoral strength or endurance. Supplementing 500mg of vitamin C for 7 days resulted in an increase quadricep and pectoral muscle strength, but reduced muscular endurance and significantly reduced VO2max. A dosing of 2000mg showed no significant changes in VO2max or muscular strength and endurance. Supplementation of 2000mg of vitamin C for 7 days resulted in reduced VO2 ( the measure of oxygen in our body that is converted into energy) only( Bucci, 1993). High does of vitamin C led to improved muscular endurance and lower VO2max. Chronic use may not be associated with aerobic or anaerobic endurance however more testing is required.

There were other article that also shared similar results of oxidative and inflammatory damage being obtained following extreme endurance events. Another study reported that vitamin C dampens the rise in anti-inflammatory cytokines in those running ultra marathons (Peters, 2001). As you can see, these studies show high levels of vitamin C supplementation and indicated impaired working capacity. It actually increases oxidative damage and inflammation which can be an indication of cellular breakdown and tissue damage. Not good when it comes to playing sport.

References:

1) Aghajanian, P., Hall, S., Wongworawat D, M., Mohan, S. (2015, 7 OCT). “The Roles and Mechanisms of Actions of Vitamin C in Bone: New Developments”. PubMed. Journal of Bone and Mineral Research. 2) Long, P. “The Power of Vitamin C”. SportDiscus. Time Inc. Health. Vol. 6, Issue 6. 3) Bucci, L. (1993). “Nutrients As Ergogenic Aids For Sports And Exercise”. CRC Press. Book. 4) "Vitamin C: MedlinePlus Medical Encyclopedia." U.S National Library of Medicine. U.S. National Library of Medicine. Web. 3 Nov. 2015.

 Vitamin C also does have some power against the common cold (Long. P). To avoid coming down with symptoms of the common cold, individuals increase their consumption of Vitamin C through supplements with extreme concentrations in them. The recommended daily allowance (RDA) of the antioxidant Vitamin C is 60 milligrams, except for smokers, who are advised to get at least 100 milligrams a day to combat the oxidants in smoke (Long. P) 5) Bryant RJ, Ryder J, Martino P, Kim J, Craig BW. Effects of vitamin E and C supplementation either alone or in combination on exercise-induced lipid peroxidation in trained cyclists. J Strength Cond Res. 2003 Nov;17(4):792-800 5) Bryant RJ, Ryder J, Martino P, Kim J, Craig BW. Effects of vitamin E and C supplementation either alone or in combination on exercise-induced lipid peroxidation in trained cyclists. J Strength Cond Res. 2003 Nov;17(4):792-800 6) Peters EM, Anderson R, Theron AJ. Attenuation of increase in circulating cortisol and enhancement of the acute phase protein response in vitamin C-supplemented ultramarathoners. Int J Sports Med. 2001 Feb;22(2):120-6.