Taking vitamin C before working out may be beneficial for athletes, as research suggests that supplementation of around 100mg of vitamin C each day before training times can help support the immune system and recovery.
However, some studies have found that it could reduce endurance capacity
, and taking too much vitamin C can cause side effects such as nausea, vomiting, diarrhea, heartburn, and fatigue.
Therefore, athletes should consult with their healthcare provider before taking vitamin C as a pre-workout supplement.
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After reviewing over 42 research articles dated from 1987-2020, the conclusion is that the scientific data supports taking under 100mg of vitamin C before you train.
The reason we take vitamin C as a pre-workout supplement is not for muscle gain or endurance, but mainly for our immune system and recovery.
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Although most trials of vitamin C as a pre-workout aid have been positive, a recent slew of studies highlight that it could in fact reduce endurance capacity.
This landmark double-blind study found that vitamin C may actually be detrimental to endurance training.
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