Reducing oxidative stress as an athlete

What is oxidative stress and why is it relevant for athletes?

Oxidative stress occurs when the body’s free radicals exceed the ability of its antioxidant system to neutralize them. Free radicals are unstable molecules that can damage cells, proteins and DNA, which can lead to premature aging of cells, inflammation and even chronic diseases. That's why reducing oxidative stress is important.

Oxidative stress can be particularly high in athletes because intense physical exertion increases oxygen consumption and energy production in mitochondria. This increases the amount of reactive oxygen species in the body. In the short term, oxidative stress is part of the natural adaptation to training, but excessive load without adequate recovery can lead to muscle damage, inflammation and decreased performance.

What problems can oxidative stress cause in athletes?

Prolonged oxidative stress can lead to:

Muscle damage and slower recovery – free radicals damage muscle cells and connective tissues
Higher risk of inflammation – chronic inflammation can impair muscle function and increase the risk of injury
Weakened immune system – excessive oxidative stress can weaken the immune system and make you more susceptible to infections
Accelerated cellular aging – in the long term, this can reduce performance and increase the risk of chronic diseases

Reducing oxidative stress as an athlete - how to?

Athletes can manage and reduce oxidative stress in various ways:

1. Antioxidant intake – antioxidants protect cells

The antioxidant content of the diet is key to reducing oxidative stress. Natural antioxidants fight free radicals and support cell health.

✅ Vitamin C (berries, citrus fruits, bell peppers) – supports the immune system, reduces inflammation and promotes collagen production
✅ Vitamin E (nuts, avocado, olive oil) – protects cell membranes from oxidation
✅ Zinc and selenium (seeds, seafood) – supports immune function, recovery and cell protection
✅ Beta-carotene (a precursor to vitamin A) – supports the immune system and cell renewal
✅ Polyphenols and flavonoids (green tea, dark chocolate, red berries) – reduces inflammation and oxidative stress
✅ Omega-3 fatty acids (fatty fish, flax seeds, chia seeds) – prevents chronic inflammation and supports brain and joint health

An athlete should eat a variety of foods and favor colors on their plate. Vitamin and mineral supplements can be useful to supplement the daily diet of athletes.

2. Proper training and recovery

Excessive training without adequate rest increases oxidative stress, can cause chronic oxidative stress and lead to overtraining. Ways to manage it include:

✅ Progressive training load – avoid increasing intensity too quickly
✅ Adequate recovery – rest days and lighter training days are just as important as hard training
✅ Active recovery – light exercise, such as walking and mobility training, can promote blood circulation and the elimination of toxins
✅ Stretching and massage to reduce inflammation – muscle care supports the body's ability to manage oxidative stress

3. Quality sleep – The cornerstone of recovery

Sleep is an athlete’s most important tool for repairing the body and managing oxidative stress. At night, the body produces antioxidant enzymes that neutralize free radicals. In addition, sleep affects hormone balance, muscle growth, and the immune system.

How to improve sleep quality?
✅ Sleep 7–9 hours a night
✅ Keep a regular sleep schedule, including on days off
✅ Avoid blue light (screens) 1–2 hours before bedtime
✅ Create a dark and cool bedroom environment (18–20°C)
✅ Limit caffeine in the afternoon

Lack of sleep can increase cortisol levels, which increases oxidative stress and slows down recovery.

3. Avoid additional stressors – Mind and body wellbeing

Mental stress increases cortisol levels, which can increase oxidative stress and slow down recovery. Relaxation techniques can help reduce this burden.

✅ Meditation and breathing exercises – can lower cortisol levels and improve recovery
✅ Nature and social relationships – reducing stress levels supports overall well-being
✅ Balanced lifestyle – an athlete should take care of more than just training

4. High-quality supplements to support you

While a varied diet is the most important way to combat oxidative stress, supplements can be especially useful for athletes who train hard.

✅ Multivitamin – ensures adequate vitamin and mineral intake
✅ Omega-3 – prevents inflammation and supports brain and joint function
✅ Magnesium – reduces muscle cramps and improves sleep quality
✅ B vitamins – supports energy production and recovery
✅ Adaptogens (e.g. ashwagandha, ginseng, adaptogenic mushrooms) – can help the body adapt to stress

How does managing oxidative stress improve athletic performance?

When an athlete manages to reduce oxidative stress, they can achieve the following benefits:

✅ Faster recovery from training and competition
✅ Less muscle soreness and inflammation
✅ Improved immune system and reduced illness
✅ Better metabolism and energy supply to muscles
✅ Longer athletic careers and reduced risk of injury

Oxidative stress is a significant factor in athletic performance and recovery. Reducing it through antioxidants, a healthy diet, adequate rest, and stress management can help athletes achieve better results and extend their careers. A properly designed multivitamin, mineral or adaptogenic supplement can ensure that the body receives all the nutrients it needs to fight oxidative stress.

At AMONAS, we highly suggest the following products:

Amonas Multisport Complete Multivitamin Capsules - Multivitamin designed for athletes' needs

Amonas Nordic Vitality Fermented Mushroom Blend - Power of 6 potent, organically grown, and fermented mushrooms offering full adaptogenic experience

Amonas Adaptogen Synergy Mushroom Matrix - Benefits of 10 valuable mushrooms in easy capsule form (convenient for travel)

Amonas Ashwagandha Capsules - Effective adaptogenic herb for stress management

Amonas Magnesium Glycinate Capsules - Best absorbing magnesium form in pure capsule form

 

Read more about oxidative stress in the body for example from here.