Antioxidants and Exercise: A Redox-Informed Framework for Training Adaptation, Performance, and Recovery

Area of Science:

• Exercise physiology
• Nutritional biochemistry
• Sports science

Background:

• Exercise-generated reactive oxygen species (ROS) are vital for training adaptations.
• Antioxidant supplements may improve short-term recovery but risk blunting training signals.
• Mis-timed or excessive antioxidant intake can impair exercise adaptations.

Purpose of the Study:

• To review the impact of antioxidant strategies on exercise performance and adaptation.
• To evaluate evidence for different antioxidant classes, doses, and timing.
• To propose a framework for optimizing antioxidant use in conjunction with training.

Main Methods:

• Structured narrative review of human intervention studies (2000-2025).
• Searches of MEDLINE, Scopus, and SPORTDiscus databases.
• Analysis of evidence based on antioxidant class, dose, timing, training type, and context.

Main Results:

• High-dose chronic vitamins C/E near workouts often attenuate redox-sensitive signaling.
• Food-first polyphenols (e.g., tart cherry, pomegranate) generally support recovery without impairing gains.
• N-acetylcysteine may improve high-intensity exercise tolerance acutely; chronic effects are context-dependent.

Conclusions:

• Antioxidant use requires careful consideration of timing and type to avoid hindering training adaptations.
• Redox-Adaptive Periodization is proposed, matching antioxidant strategy to training goals.
• Further research is needed to refine precision redox management for athletes.