The purpose of this study is to provide the reader with knowledge of the action of free radicals in the body and the application and function of antioxidants in vivo.

Topics covered include:

* What is oxidative stress and how is it caused?
* What are free radicals?
* What are antioxidants and how do they help reduce oxidative stress?
* Which antioxidants can be supplemented and the processes by which they do so.
* How does exercise effect free radicals?



INTRODUCTION

You pound whey protein religously. You have your post-workout shake calculated to a T and you even have your protein, carbohydrates, and fats measured to the last gram. However, something is missing, something is making you sacrifice gains. What is it? Look no further than antioxidants.

FREE RADICAL PRODUCTION

Free radicals are produced when the body processes oxygen, which is essentially needed for every body function. As the body processes this oxygen (2-4% of it) ( which is consumed in the mitochondria ) results in the development of reactive oxygen species (ROS) or oxygen-free radicals. This is caused by an electron leakage in the electron transport chain. Free radicals are compounds that have lost an electron. These unstable molecules clump on to another molecule, taking its electrons, which then try to steal an electron from another molecule. This development happens at close by cell-membranes, setting off a riple effect of free radical formation called lipid peroxidation, which eventually leads to damage of the cell.

Free radicals could be and should be thought of as dangerous. Why? They have the ability to tear through cells, dismantling everything in their way, at a microscopic level. When they dice through cell-membrance and/or DNA the result can be cancer. When free radicals tear through LDL ( low-density lipoprotein ) Cholesterol, the results can be hear attack and/or stroke. Also, in the respitory tract Free Radicals can cause an increased risk of upper respitory tract infection. For us bodybuilders and athletes, it is believed that Free Radicals act as a bomb, exploding every muscle cell they meet and may be responsible for delayed on-set muscle soreness (DOMS). Another hazard that free radicals cause is cataracts and the whole aging process in general.

Currently their is no way to stop oxygen reduction and free radical production. Now, you're probably thinking to yourself, doesn't our body have its own defense mechanism to fight off oxidative carnage to our cells? Well, we do but whether or not these naturally produced antioxidants are enough for todays athlete is still under research. Also, this naturally occuring defense includes, antioxidant scavenger enzymes catalase, gluthoione peroxidase, superoxide dismutase, and metal binding proteins. There are many factors that increase Free Radical production in the body

Free radical production factors.

* Smoking
* Second hand smoke
* Pollution
* Pesticides
* Vehicle exaust
* Oxides of Nitrogen
* Ultra Violet Rays
* Stress
* Exercise



Factors that don't affect free radical production

* Not utilizing the search feature
* Watching soap operas
* Baking cookies
* Posting another creatine and/or postworkout (maltodextrin/dextrose) question
* Hanging out with " little " Joe Yu King
* Talking to Heen



Free radicals and exercise

Exercise generates reactive oxygen in atleast two different ways. First scenario is an electron leak in the mitochondria. The second scenario occurs during alterations in blood flow and oxygen supply. The risk of oxidative stress while exercising depends on two factors, A) exercise intensity B) partakers state of training. The type of oxidative stress may alter with the aerobic or anerobic nature of the physical activity. Endurance exercise by untrained individuals usually produces oxidative damage in the active-muscle. Also, resistance exercise performed at high intensity increases the free radical production in the bodys major muscle groups.

Current studies show that free radical production within the body greatly depends on exercise intensity, no matter if you're refering to aerobic exercsie or resistance training. (you must provide significant disruption to the physiological state of the body.

Summary of free radicals
# They wreak havoc on our body.
# Antioxidants only effective way of fighting free radicals off.[/LIST]

ANTIOXIDANTS

An antioxidant is any substance that helps decrease oxidative stress. There are a handful of different antioxidants. However, I will focus on the main group, Vitamin E, Vitamin C, and Beta Carotene. Usually the main group of Antioxidants work together to stop the chain reaction by giving electrons to Free Radical molecules. Dietary antioxidants may be able to get rif of the Free Radicals produced during exercise, which may otherwise result in lipid peroxidation. These particular antioxidants are not created by the body, thus they must be provided through the diet. Other antioxidants that are created by the body can be boosted through supplementation.

When we workout our body can produce up to 30 times more oxygen. This is due to increased body temperature, deep breathing/heavy breathing, and increased metabolism. Although exercising increases the production of antioxidant enzymes, exercising also seems to agitate the balance of the bodys defense system, making the tissues more prone to damage. Creating more chaos, exercising increases our exposure to environmental hazards such as Ultra Violet Rays, and air pollution. Another concern is that our important tissues ( heart ) sustain lower levels of the protective Antioxidant enzymes than do others; Thus, making them more inclined to Free Radical destruction.

VITAMIN E

Key points.

* It is fat soluble.
* Vitamin E has been reffered to as the most important Antioxidant because of its correlation with the cell membrane.
* Vitamin E supplementation has been shown to strengthen the cells membrane 's defenses.
* Vitamin E is crucial is energy production as it ensures that glucose is fully oxidized and that ATP is generated effecently.



SOURCES

* Vegetable oils
* Wheat germ
* Whole-grain bread and cereals
* Dried beans
* Green leafy vegetables



VITAMIN C

Key points.

* It is water soluble.
* Plays role in Iron absorption, wound healing, and keeping gums and teeth healthy.
* Also thought to play a role in reducing certain types of cancer and disease.
* Various form of stress deplete Vitamin C.
* Vitamin C most important Antioxidant in extracellular fluid.
* In cells Vitamin C reinforces the Antioxidant of Vitamin E, by regenerating the active form of the fat soluble vitamin, it hten reacts with a Free Radical.
* It has been shown that Vitamin C and Vitamin E supplemented together may be the most effective way of stopping the chain of Free Radicals incells.



SOURCES

* Citrus fruits and juices
* Cabbage
* Broccoli
* Turnip greens
* Cantaloupe
* Tomatoes
* Strawberries
* Apples with skin



VITAMIN A

Key points.

* It is fat soluble.
* Vitamin A is a retinol and is affiliated to, but different than retinoids and carotenoids.
* Beta-Carotene is commenly mistaken as being equivalent to Vitamin A.
* Beta-Carotene is actually 2 Retinols that has the alchohol groups removed.
* Beta-Carotene is classified as an carotenoid.
* Bete-Carotene is reffered to as a possible antioxidant because of its ability to steal singlet oxygen
* Beta-Carotene can be broken down into 2 retinol equivalents on demand if other Vitamin A sources are not available.
* Beta-Carotene's particular mechanism described above is why it is identified as Vitamin A's predecesser.
* Beta-Carotene acts together with Vitamin C and Vitamin E by boosting their antioxidant properties.



Their haven't been as many scientific studies performed on Vitamin A as a protective antioxidant compared to Vitamin E and Vitamin C.

SOURCES

* Egg
* Potato
* Mango
* Orange
* Carrot
* Sweet potato
* Linseed



CONCLUSION

Newbie bodybuilder or seasoned veteran, you should add atleast one of the main antioxidents to your arsenal.

Joey "JHI" Igl