How to load up on powerful antioxidants

Antioxidants: what are they and why are they so important for runners?

• What are free radicals?

Before we get into antioxidants and their benefits, we first need to understand free radicals. These are molecules with one or more unpaired electrons in their outer shell (remember your chemistry teacher drawing these on the blackboard at school?). To replace the missing electron(s) – electrons like to be in pairs – they rob other cells of their electrons, resulting in damage to the cells.

This process is understood to contribute to many diseases. And one scientific theory, known as the ‘free radical theory of ageing’, proposes that ageing is the cumulative result of oxidative damage to the cells and tissues of the body caused by free radicals. In short, while they are naturally occurring and unavoidable, it’s important to keep our free radical load in check.

• How are they produced?

The body naturally produces free radicals when it converts food to usable energy, in the same way that cars produce CO2 when turning petrol into energy. This is an essential metabolic process but there can be external contributors, too. Free radicals are created through smoking, drinking alcohol, eating fried foods and the ingestion of certain medications and pesticides, and from

inhaling polluted air.

Therefore, it’s important to minimise our exposure to free radical generators and to understand how we can combat their effects.

• What are antioxidants?

The good news is that we can take action to protect ourselves from the effects of free radical damage and this is where antioxidants come in. Antioxidants are a type of molecule that can neutralise free radicals by donating an electron to stabilise the free radical molecule and preventing the harm they cause. They include vitamins C and E, the minerals zinc and selenium and plant compounds such as proanthocyanidins in cranberries, blueberries and plums, catechins in green tea and lycopene in tomatoes.

• Why are they important for runners?

We all generate free radicals as a result of producing energy, but as runners, we are likely to be generating more energy to fuel our runs compared with less-active individuals. More energy production equals more free radicals and, therefore, more potential damage to our cells. It’s important that we counteract these effects by ensuring that we have a sufficient intake of antioxidants.

• Where can I get them?

There are many dietary sources of antioxidants but, unfortunately, we typically don’t eat enough of them. Fruit and vegetables are among the best sources of antioxidants. The compounds that give plant foods their colours are often also antioxidants. For example, beta carotene, which gives plant foods their yellow, orange or red colour, is found in carrots, sweet potato, butternut squash and peppers. This is the reason for the ‘eat a rainbow of colours’ message, so eating a wide variety of different-coloured vegetables is a great way to up your intake. I advise my clients to aim for a minimum of three portions of veg or salad with lunch and three with dinner. Other sources include minimally processed dark chocolate, unroasted nuts and red wine. Not that I recommend relying entirely on chocolate and wine for your antioxidant intake. Sorry about that!

• What about antioxidant supplements?

A variety of antioxidant supplements are available on the market and their quality varies hugely. I always recommend taking a ‘food first’ approach to nutrition, but you might wish to consider a goodquality antioxidant supplement if you feel you could benefit and would be missing out otherwise. Vitamin C is one of the most potent and well-researched antioxidants. On the run, I take YourZooki Liposomal Vitamin C (£39.99 for 30 sachets, yourzooki.com) squeezed into water.