The last post on Vitamin C (Ascorbic Acid) covered how it helps enhance the immune system and reduce illness during the cold and flu season. In fact when people think of Vitamin C the first thought is usually how it can boost the immune system. What people don’t realize is how it can improve workouts and training programs by reducing cortisol post workout. World Renowned Strength Coach and Fitness Expert Charles Poliquin recently posted the effectiveness of Vitamin C on his blog found here. Below are three key points from studies cited from that post[1]:
1. “A 2008 study had untrained men take 1,000 mg (1 gram) of Vitamin C pre-workout and do 30-minutes of moderate exercise. Post-workout cortisol levels declined much faster than a placebo group and the effect was evident immediately after exercise, and at 2 and 24 hours post-workout.”
2. “Another 2008 study had trained men take 1,500 mg (1.5 grams) of Vitamin C for 8 days and perform 120 minutes of cycling at moderate speed in a humid, 93 degree environment. Cortisol response was 57 percent lower after exercise in the Vitamin C group compared to the placebo.”
3. “A 2006 study tested the effect of giving 1,000 mg of Vitamin C/day for two weeks to trained men who performed a 2.5 hour run at 60% of maximal. Cortisol was significantly lower post-workout than the placebo group.”
4. As a bonus, here is a forth study cited from the book Cortisol Connection by Shaun Talbot. A 1994 study showed a 30 percent drop in cortisol post-workout in ultra-marathon runners versus the placebo group. The dosage used was 1,000-1,500 (1-1.5 grams) for one week[2].
In conclusion it is safe to say that Vitamin C might be one of the most underrated supplements on the market. It seems like 2-3 grams from a high-quality brand with a post-workout shake can be very effective for enhancing the immune system as well as workouts in a training program.
References:
1. Retrieved from http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1562/Tip-435-Take-Vitamin-C-Post-Workout-To-Lower-Cortisol-Recover-Faster.aspx
2. Talbot, S. 2007. Cortisol Connection 2nd Edition. Alameda, CA: Hunter House.
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