Best Diet for Faster Recovery and Reduced Oxidative Stress in Endurance Athletes

Aerobic exercise is associated with an increase in the production of reactive oxygen species (ROS) that occur when metabolic rate is elevated. When the production of ROS is increased, the body’s natural internal antioxidant defense system kicks in to counteract harmful effects of exercise stress.  Research has shown that depletion of naturally occurring antioxidants as well as vitamins C and E can occur with prolonged and intense exercise. When there is an imbalance between antioxidant defense and ROS production, oxidative damage to nucleic acids, lipids (in cell membranes), and proteins occurs. Oxidative stress is thought to contribute over time to the development of disease, as well as aging. Diet can influence the production of ROS. For example, production of ROS is higher when total calorie intake is higher. The composition of diet also influences ROS production. Saturated fats, result in greater production of ROS than the metabolism of either protein or carbohydrate. The combination of decreased calorie and saturated fat intake, together with an increase in nutrient- and fiber-rich fruit, vegetable, and whole grain intake has been shown to decrease markers of oxidative stress.

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