Antioxidants for runners

Oxidative stress describes the difference between the production of free radicals and the ability to repair the damage. Disturbances in the balance within tissues can result in toxic effects due to the production of free radicals that can damage all components of cells. Alzheimer’s, Parkinson’s, cancer, rheumatoid arthritis and diabetes have been linked to the damage that can be caused by oxidative stress.

Antioxidants, as the name implies, have the potential to counteract the damaging, but normal, effects of the physiological process of oxidation. They can scavenge free radicals thus reducing subsequent damage from oxidative stress.

Certain foods are ranked high in antioxidant capacity. In general berries, spices and legumes are top of the list. However, we should remember that the information we have on this is from tests that have been done in a lab and not inside the human body so we know they have the potential to neutralise free radicals but we still don't fully understand the effect in the body.

Physical exercise is considered a form of stress to the human body which can generate free radicals (i.e. oxidative stress).  However, endurance exercise training is known to improve antioxidant capacity which would be considered a beneficial adaptation.  Yet, there is also evidence that with significant amounts of strenuous endurance exercise and oxygen intake the body can become overwhelmed with free radicals. 

So what should you do to protect yourself and stay healthy? Best advice is:

- get your daily five servings of fruits and vegetables

- build your training gradually and avoid bouts of intense exercise before you have built up to it

Best foods are:

- beans - especially red beans, black beans and pinto beans

- berries - especially blueberries, cherries, cranberries, blackberries, raspberries, strawberries

- artichokes

- dried fruit- especially prunes

- apples

- plums

- kiwi fruit

- nuts - especially pecans

- spices - especially cloves, cinnamon, oregano and parsley