Vitamin C (ascorbic acid)
Vitamin C is an organic compound related to glucose. This is one of the most important vitamins for the body, which can be consumed daily. Since it is a water-soluble vitamin, it is considered safe even in large quantities – its excess is elementary washed out of the body.
Functions of vitamin C in the body
Do not forget to include in your diet products containing vitamin C (per 100 g of product):
Symptoms of vitamin C deficiency
Deficiency of vitamin C can lead to undesirable consequences:
- reduction in wound healing speed
Given the vitamin C content in foods and multivitamins, the total daily intake for improving overall health is:
The recommended dose of vitamin C for bodybuilding is from 300 mg to 3000 mg per day, depending on the level of daily activity.
Vitamin C is necessary for bodybuilders involved in heavy training, as it protects the immune system and helps cope with intense training. Also, ascorbic acid is the strongest antioxidant that helps protect cells from damage by free radicals formed as a result of intense physical exercise and plays an important role in the formation of collagen necessary for the growth and recovery of tissue cells.
Studies have shown that vitamin C is the strongest stimulator of muscle anabolism, it helps the assimilation of dietary protein and the increase in muscle volume. This vitamin is also taken for weight loss.
For male athletes, vitamin C is able to increase the level of testosterone in the body, beneficial to the muscles, and inhibit the secretion of cortisol, leading to the breakdown of muscle fibers, reducing dry muscle mass and strength.
To reduce catabolic processes and protect muscles, ascorbic acid can be taken before training, because by suppressing the secretion of cortisol it has anti-catabolic effect. Also, vitamin C is taken after the end of the cycle of anabolic steroids.