In recent years, a growing number of people around the world, including Filipinos, have become more conscious about their health and fitness. This has led many to embrace active lifestyles, with regular exercise being a key part of their daily routines. Nutrition plays an important part in maximizing the benefits of these workouts, and nutrients like Vitamin C are particularly important.
Sometimes called L-ascorbic acid, or simply “ascorbic”, helps keep the immune system strong while improving exercise performance and recovery. Here, we will get into how this vitamin might help Filipinos get more out of their workouts.
Benefits of Vitamin C for Exercise
This vitamin is incredibly beneficial for those who exercise regularly, as it enhances performance and supports recovery. Its role in boosting general health makes it a valuable addition to any fitness routine.
Antioxidant Properties
When you engage in intense exercise, your body produces free radicals that can lead to oxidative stress, causing muscle damage and inflammation.
Ascorbic acts as a strong antioxidant, neutralizing these free radicals and helping you recover faster. This means you can get back to your workout routine sooner.
Immune System Support
Your immune system may be momentarily weakened by intense activity, leaving you more vulnerable to diseases. This nutrient helps improve immune function, reducing the risk of illness and infection, which is crucial for maintaining a consistent training schedule and achieving your fitness goals.
Collagen Production
Ascorbic acid helps in producing collagen, which supports healthy connective tissues like tendons, ligaments, and joints. This reduces the risk of injuries during exercise, such as strains or sprains, making it particularly important for Filipinos who enjoy active sports.
Iron Absorption
This nutrient enhances iron absorption, which is vital for transporting oxygen to muscles during exercise. This improves endurance, reduces fatigue, and supports overall performance, especially benefiting vegetarians or vegans who may struggle with iron deficiency.
How Filipinos Can Incorporate Ascorbic into Their Workout Routine
Incorporating this vitamin into your workout routine can be quite straightforward, especially when you leverage dietary sources and cultural preferences.
Dietary Sources
Fruits
Filipinos have access to a variety of ascorbic-rich fruits that can easily be added to their diet. Oranges and lemons are common sources, but calamansi (Philippine lime) is particularly popular in Filipino cuisine. Calamansi can be used in juices, marinades, or even as a flavor enhancer in dishes like sinigang or adobo.
Vegetables
Leafy greens and vegetables such as broccoli and bell peppers are excellent sources of nutrients. These can be added to traditional Filipino dishes or consumed as part of a balanced meal. Broccoli for example can be sautéed with garlic and served as a side dish, while bell peppers can be added to stir-fries or grilled as a snack.
Local Foods
Incorporating local dishes rich in vitamins is a culturally relevant way to boost intake. Sinigang, a sour soup made with tamarind broth and various vegetables, is a staple in Filipino cuisine and naturally rich in ascorbic.
Filipinos can enjoy these dishes on the regular to support their vitamin needs while maintaining a connection to their culinary heritage.
Supplements
While dietary sources are ideal, some individuals may consider L-ascorbic supplements to ensure they meet their daily needs. That being said, consult first with a healthcare provider before starting any supplement regimen. This ensures that the dosage is appropriate and avoids excessive intake, which can lead to gastrointestinal side effects like diarrhea or stomach cramps.
Timing of Intake
The timing of intake can also impact its effectiveness in supporting exercise performance.
Pre-Workout
Consuming this nutrient before exercising can help prepare your body for physical stress by boosting antioxidant defenses. This can be particularly beneficial for high-intensity workouts where oxidative stress is more pronounced.
Post-Workout
Taking ascorbic acid after exercise supports recovery by reducing oxidative stress and aiding in muscle repair. This can help athletes recover more efficiently and reduce muscle soreness, allowing them to return to their training schedules sooner.
Lifestyle Adjustments
In addition to intake of this vitamin, other lifestyle adjustments can support overall health and exercise performance.
Hydration
Staying well-hydrated is essential for transporting nutrients and vitamins throughout the body. Adequate hydration supports exercise performance by maintaining blood flow and regulating body temperature. Filipinos should aim to drink plenty of water throughout the day, especially before, during, and after exercise.
Sleep
Getting enough sleep is important for recovery after exercise. Poor sleep can slow down recovery, make the vitamin less effective, and weaken your immune system. To support your general health and fitness goals, try to get between seven and nine hours of sleep each night.
Cultural Considerations
Incorporating ascorbic into a workout routine can be made more effective and enjoyable by considering cultural preferences and traditional practices.
Traditional Remedies
Filipinos can increase their ascorbic intake by using traditional foods and practices. For example, calamansi can be used in teas or as a marinade for grilled meats. This approach not only supports health goals but also connects individuals with their cultural heritage.
Family Meals
Sharing ascorbic-rich meals with family can encourage a healthy lifestyle across generations. Preparing traditional Filipino dishes that are rich in this vitamin, such as sinigang or kinilaw (raw fish marinated in citrus juices), can be a fun and engaging way to promote health and wellness within the family. All in all, this approach supports personal health goals and strengthens family bonds and cultural ties.
Key Takeaway
Vitamin C has numerous advantages for those looking to enhance their workout routines, including reducing oxidative stress, supporting immune function, aiding in collagen production, and facilitating iron absorption. Whether it’s through traditional Filipino dishes like sinigang or modern supplements, incorporating ascorbic acid into your diet can be a straightforward yet effective way to support your fitness goals.
