2009 Studies & Research Blog

Let’s face it - the fitness community is always on the lookout for the next big thing, whether it’s a revolutionary training technique or a magical detox diet.  Once a few people find success with something, it catches on like wildfire.  Lately, there has been a lot of talk about the power of antioxidants.  But what exactly are they, what do they do, and more importantly - do they even matter?

As you’re about to see, the answer to that last question is a resounding "yes!"  Antioxidants are chemical compounds that protect your body’s cells from the harmful effects of free radicals, the by-products of some metabolic processes as well as pollution and cigarette smoke.  Research has shown that antioxidants such as Vitamins C and E, selenium, and beta carotene may help prevent the diseases of aging, heart disease, and certain cancers (1).

However, recent research has suggested even more powerful effects of antioxidants.  A study in Taiwan indicated that antioxidant compounds could "inhibit the formation of fat formation from fat cells."  One compound in particular, rutin, was found to inhibit the activity of heart-disease causing triglycerides by up to 83 percent.  These profound effects led researchers to conclude that certain antioxidants could help prevent the formation of fat cells and could "be effective in improving the symptoms of metabolic syndrome," a condition causing obesity and hypertension and related to diabetes (2).

If this all sounds too good to be true, hang on, because it’s about to get even better.  The benefits of antioxidants aren’t just limited to those at risk for obesity or people who come into contact with smoke and polluted air.  The chemical compounds also have profound consequences for athletes.

While physical exercise has many positives, it does have at least one negative - the exertion generates free radicals in the body.  However, antioxidant supplementation can help mitigate these effects, and it has been suggested that antioxidants can "provide insurance against a suboptimal diet and/or the elevated demands of physical activity" (3).

And while such effects may not seem as impressive because they aren’t really visible, the combination of antioxidants and exercise is a potent one and has some visually detectable results, too.  One study in particular investigated the effects of resistance training and antioxidant supplementation by tracking four groups - one control, one group that performed resistance training only, one that supplemented with antioxidants only, and one that performed resistance training and supplemented with antioxidants.

The results of the study eliminated all doubts in the dynamic duo: the fourth group experienced significantly greater gains in fat-free mass and muscle mass, as well as greater reductions in fat mass than each of the other three groups (4).

Perhaps the best thing about antioxidants is how easily they are obtained; top sources include blueberries, kidney beans, cranberries, artichokes, apples, strawberries and potatoes.

SOURCES:

1. Mitchell, Susan. “Antioxidants.” Nutrition and Well-Being A to Z. 2008.

2. C.-L. Hsu, G.-C. Yen. “Effects of Flavonoids and Phenolic Acids on the Inhibition of Adipogenesis in 3T3-L1 Adipocytes.” Journal of Agricultural and Food Chemistry. 2007; (55):8404-8410

3. Kanter, Mitchell. “Free Radicals, Exercise and Antioxidant Supplementation.” Proceedings of the Nutrition Society. 1998; (57):9-13

4. Labonté, Mélissa, et al. “Effects of Antioxidant Supplements combined with Resistance Exercise on Gains in Fat-Free Mass in Health Elderly Subjects.” Journal of the American Geriatrics Society. 2008; (56): 1766-1768