Vitamin C and nuggets of health wisdom

Vitamin C comes up in almost every group in winter, especially when your nose starts running and your training plan starts to fall apart. Here are some short but practical nuggets of wisdom on colds, strength training, food, drink and recovery.

Vitamin C and colds: what can you really expect?

Do you take extra vitamin C in winter? Maybe you should think about it, but not as though a single pill will solve all your problems. A review citing PLoS Medicine as its source looked at studies carried out over 65 years, and its conclusion was fairly sobering: against the common cold, vitamin C was mostly almost useless, even in large amounts. Nor did it seem to make a cold any shorter.

There is, however, one interesting exception. Skiers, soldiers and marathon runners are exposed to cold weather and heavy physical stress at the same time. In that group, people who took vitamin C had half as many colds as those who received a placebo. The simple truth: if you train hard, often and in the cold, your situation may be different from that of someone sitting in an office chair.

If you’ve already caught a cold, don’t overcomplicate things. Rest, drink plenty of fluids, gargle with warm salt water for a scratchy throat, and if you have a fever, use a suitable fever reducer if it’s right for you. Your training won’t go anywhere in a couple of rest days, but if you drag yourself off to lift while sick, the break can end up much longer.

Vitamin C in a trainee’s daily routine

For someone who trains, vitamin C is not a miracle cure but one small piece of a bigger picture. If your sleep is short, your meals are haphazard and your training load keeps climbing, no vitamin will save the whole system. What is worth checking in winter, though, is whether your menu has enough fruit and vegetables and whether there is really room left for recovery.

The same logic applies in the gym. The plain barbell curl has done the most to help build biceps measuring over half a meter. Hold the barbell slightly wider than your shoulders, keep your elbows close to your body, and curl the barbell up to your chin. It’s not a trendy trick, but it works as long as you don’t let your technique slip.

You can do this exercise in two ways. Strict form means you start with straight arms, your body stays still and there is no jerking during the exercise. In the cheating version, you use your upper body as a pendulum to build momentum. Both can work, but many successful bodybuilders do the first 6-8 repetitions strictly and the last 3-4 repetitions with cheating. That still takes control, not just flinging the barbell around.

Training partner, food and recovery

Sometimes success or failure comes down to something very simple: your training partner. A good partner makes sure you show up to train even when you’re not in the mood. They help you push your limits, but they also have to know when to step in. If someone has to rescue you from under the barbell in an emergency, they should have at least a bit of strength and enough sense.

If your training partner constantly holds you back, there’s no need to make a drama of it. Maybe it’s simply time to find a new rhythm. A training partner should add confidence, not take the momentum out of your training.

Food plays a role in the same way. The phrase “you are what you eat” sounds worn out, but when it comes to skin, recovery and how you feel, there is something to it. Fish, especially salmon, provides good protein, which your cells need to repair themselves. Leafy green vegetables, such as Chinese cabbage and kale, support your skin with iron and vitamin A. Nuts provide iron and zinc; almonds are rich in zinc and easy to eat on their own or add to a dish. Berries, such as bilberries, strawberries and raspberries, are full of antioxidants, which support the skin’s defenses.

Drinks, bacteria and everyday choices

An energy drink and alcohol are a bad combination precisely because the feeling is deceptive. After a cocktail of Red Bull and vodka, a person may feel less tired, but alcohol is still alcohol. In the test, participants’ motor skills and reaction time were impaired, even though the drink felt stimulating. Frankly, that is pretty bad news when it comes to the gym, the steering wheel and getting home after a party.

Beneficial bacteria may also play a part in your health. In one recent study, one group was given Lactobacillus reuteri for 80 days and another was given a placebo. Over that period, only 10 percent of those who received the bacteria came down with respiratory and digestive illnesses. In the control group, the figure was 26 percent.

These bacteria live in the gut, aid digestion and fight harmful bacteria. Antibiotics or diarrhea can upset the balance and make you more susceptible to illness for a while. There’s no need to look for a miracle here; it’s worth thinking about consistent eating and recovery.

Mental health falls under the same topic. Recent studies link excessive TV watching with depression. Less TV and more movement may improve your mood. Even a walk around the block won’t stop you from gaining weight in a bulking phase, but it gives your body, and your head, a better signal than yet another evening on the sofa.

Coffee and tea also deserve a sober look. A study carried out in Pennsylvania found that coffee offers more than a morning pick-me-up. Joe Vinson, a chemistry professor at the University of Scranton, noted that because Americans drink a lot of coffee, they get a large share of their antioxidants from it. According to him, a single cup of coffee can provide over a gram of antioxidants called flavonoids. Flavonoids are also found in tea, but tea is not as popular among Americans. The possible link between coffee and the risk of liver disease, colon cancer, type two diabetes and Parkinson’s disease was also mentioned, for both caffeinated and decaffeinated coffee.

And then there are onions. Pungent, but not bad. Onions contain antioxidants as well as antiviral and anti-allergy compounds. They also contain quercetin, a powerful antioxidant. According to studies, onions may help lower cholesterol. It’s best to eat them raw or lightly steamed.

FAQ: vitamin C, training and health

Does vitamin C prevent colds?

In ordinary circumstances, vitamin C may not prevent a cold or shorten it. People who train under a very heavy training load and in cold weather may benefit more.

Should you work out when you’re sick?

If you’re genuinely ill, rest. Light activity may sometimes be fine, but fever, severe fatigue and feeling unwell are signs that you should skip the workout.

Is coffee bad for your health?

Drinking coffee in moderation is not necessarily bad. The study mentioned in the original article highlighted coffee’s antioxidant content, but coffee is no substitute for sleep, water or proper food.

Sources

Translated from Musclemag by: Gmaster

Source: Vitamin C

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