Berries and Ice

It is no secret that after a tough workout, our bodies need time to recover. So it was interesting to hear the differing opinions in the changing room at the gym about ice baths and antioxident supplimentation. Not wanting to offer my two cents to the conversation before doing some research, I decided it would be interesting to learn more information about these debated topics and pass on my findings to you.

As it turns out, there is little research confirming the benefits or detriments of either. This doesn't mean to say that either one or the other is useless and that they have no place in the recovery process. It just means if you're going to partake in one or the other, you need to understand what they're for and why you're using them.

I must admit, the idea of sitting in a tub of ice leaves me cold and is not something that instantly crosses my mind to do. I'd much rather put my ice in a Gin and Slim and munch on a few more berries to get my inflammation and free radicals in order. But am I just being a wuss? Should I be eating more antioxidant-rich foods, taking supplements, or sitting in tubs of ice water to assist my weary muscles post-workout?

The Big Chill

Only the fearless will sit in ice baths after a training session. The benefits are thought to be to soothe sore muscles and reduce swelling and pain after an intense workout. It is considered to decrease the occurrence of delayed onset muscle soreness (DOMS) by constricting blood flow and allowing waste products such as lactic acid to be removed from the affected tissue. There are also claims that ice water reduces inflammation thereby decreasing the oxidative stress caused by having an imbalance of antioxidants in the body and so functions as an anti-inflammatory.

This might sound great on paper but inflammation as opposed to swelling (the accumulation of fluid in and around the tissues) is a good thing and is the body's natural way of protecting and healing itself. Inflammation occurs when cells release chemicals that increase blood flow to an area that needs repair. i.e those micro-tears caused by your workout. Scientific conclusions suggest that although ice baths fight inflammation, regular dunkings might be doing your body a disservice. Post-workout inflammation is necessary for triggering muscle repair and growth. Therefore regularly participating in ice baths might inhibit this and subsequently interfere with training adaptations! If you are looking for relief from swelling however, an ice bath may be helpful.

So whether you're a 'weekend warrior' or an elite athlete looking to improve your training gains, you may want to skip the ice water. Chances are you'll just end up undoing all your hard work. Instead, focus on other recovery strategies like foam rolling or stretching and stick your ice in that well deserved G&T!

Antioxidants

As any fitness enthusiast knows, exercise can be tough on the body. Your muscles are constantly being put under stress as you push yourself to your limits. So it's not surprising that supplements are a common occurrence in the average gym-goer's locker. After all, we've been told the benefits of antioxidants by nutrition supplement companies for years. Where is the harm in popping a pill to help aid recovery?

The problem with intentionally increasing your antioxidant intake is similar to the issue with ice baths though: You might be preventing the necessary stimulus for muscle repair and growth.

To understand why, we need to first get to grips with free radicals, antioxidants, and oxidative stress.

Free radicals are a normal and natural by-product when cells use oxygen to create energy during exercise and replace stored energy in the muscles after exercise. They are unstable molecules with an uneven number of electrons that can cause damage to cells. They are thought to contribute to inflammation among other things and prolong recovery post-workout.

Antioxidants are molecules that can scavenge harmful free radicals and donate an electron without making themselves unstable. In doing so, they neutralise the free radical and protect the muscle cells from damage. These little heroes are found in many foods, such as citrus fruits, berries, and dark leafy greens.

Oxidative stress is an imbalance between free radicals and antioxidants in your body. When there are more free radicals present than can be kept in balance by antioxidants, the free radicals can start causing damage to the cells and proteins in your body. This can mean a delay in recovery, muscle fatigue and soreness. Some exposure to oxidative stress is necessary to trigger the response to repair damaged muscles post-workout.

Athletes and regular exercise enthusiasts will have a naturally higher antioxidant level. This may be because their body has adapted to the regular exposure to free radicals through consistent exercise. They are also more inclined to fuel their bodies with a nutritious vitamin-packed, antioxidant-rich diet. Exposure to free radicals causes the body's natural defences against oxidative stress to grow stronger, making muscles more resistant to the damage caused by them. If you then over-supplement with antioxidants your body isn't given a chance to eliminate the free radicals naturally. This can hinder the response needed to trigger muscle repair and growth, resulting in slower training adaptations.

So next time you're tempted to start pipelining super berries or reach for that bottle of vitamin C after a tough workout, remember that too much of a good thing can actually be bad for you and perhaps you ought to consider your diet in a similar way to your exercise.

Consistency is the key!