Nutrient timing of anti-oxidants (Vit C & E)

[snorkelman]

First off I understand that the most significant issue about nutrition when it comes to bodybuilding is the total amount of macronutrients by the end of the day, and the specific details of the precise timing of those nutrients is far far less important.

However, since we are discussing optimal results, let's discuss when the best time to take Vit C and E would be.

This is more than just your average "when to take my multi?" as it specifically focuses on anti-oxidants. The reason I came up with this question was after reading an article (in this month's AARR) where Matt Perryman recomends that if your goal is to maximize your recovery between workouts that you should take your anti-oxidants 6-9 hours after your workout session.

BTW, I get Matt's corollary #2 about not being anal-retentive about it, but I was just curious about any other research on this because when I read that, it was the first time that I ever heard anyone suggesting to take your anti-oxidants 6-9 hours after training due to the way that they impact inflammation (such as NSAIDs)

[in10city]

"Supplementation with vitamin C and N-acetyl-cysteine increases oxidative stress in humans after an acute muscle injury induced by eccentric exercise"

"Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance."

"Ascorbic acid supplementation does not attenuate post-exercise muscle soreness following muscle-damaging exercise but may delay the recovery process"

Three additional ones.

ROS mediate many adaptations to endurance exercise and it seems that there is more data that suggests intervention with supplemental antioxidants can reduce those adaptations [mitochondrial biogenesis, endogenous antioxidant enzymes, glucose disposal]. The effect of ROS resistance training growth/adaption signalling mechanisms isn't as clear but there are some suggestions that some specific supplemental AOs in addition to C & E can impair/delay muscle recovery and actually increase oxidative stress under some training conditions [NAC + C above for instance].

But of course the effects will be in part dependant upon the specific antioxidant & dosing & timing coupled with the training conditions and training status of the individual - i.e. the net effect needs to be examined and put into perspective. I am starting to believe that timing, while still important because of the acute effects, may be secondary in the longer term to what and how much because you are really damned if you do and damned if you don't take it within that small window since there is overlap and there is more going on downstream and with chronic effects of supplementation that would still be affected.

[CoQ10]

Is Vitamin C still recommended for tissue repair following an injury?

Thanks,
C10

[Emma-Leigh]

Is Vitamin C still recommended for tissue repair following an injury?

Thanks,
C10
Long term it has shown some good therapeutic effect in wound healing (mostly used in combination with Zn, and in those who are deficient or who have significant comorbidities ==> see post on collagen healing HERE (http://forum.bodybuilding.com/showthread.php?t=119441901)).