Many people get confused between antioxidants and anti-inflammatories, which is quite understandable given that many phytochemicals possess both properties. Most flavanoids, for example are both, although the mechanisms are quite different.  Here we shall discuss each and then apply that knowledge to the needs of runners and athletes in general.

Antioxidants

Free radicals are small oxygenated molecules that possess an unpaired electron. In molecules, electrons generally go around in pairs and if an electron had no buddy then it desperately tries to find one. So desperately, in fact, that as soon as they are born they will steal one from the nearest donor they can find. In some cases that will be a skin cell, in others a low density lipid (LDL) molecule, and in yet others, DNA and proteins such as muscle tissue will be destroyed.

In each case, the molecules robbed of an electron are altered in some way or, as inferred above, even destroyed.  Thus, the membranes of skin cells are ruptured, causing the appearance of premature aging.  LDL molecules are rendered water-insoluble, so that they and the cholesterol they carry are deposited on the walls of your arteries causing atherosclerosis, and muscle cells are destroyed causing weakness and lack of athletic performance.

Free radicals are formed by exposure to pollution such as pesticides, tobacco smoke, industrial and traffic fumes and strong sunlight.  They are also formed during your body’s metabolism, and the more you exercise the more free radicals are generated.

Antioxidants destroy free radicals as soon as they are formed, and so prevent this undesirable oxidative stress taking place. Common antioxidants include Vitamins A, C and E, flavanoids, beta-carotene and many other forms of plant chemicals (phytochemicals). They can be used by athletes to prevent oxidative damage cause by the free radicals that are generated in the body during strenuous exercise.

Anti-Inflammatories

The immune system works in many ways to protect your body from invasion by pathogens such as bacteria, viruses, fungi and other foreign intruders. Part of your immune system is known as the inflammatory response, which occurs particularly when parts of your body suffer damage or become infected.

For example, arthritis is an inflammatory condition that occurs as a result of damage to bone tissue or cartilage, and subsequent infection of the synovial fluid. Another is the fever associated with serious bacterial and viral infections. Your body reacts to these situations by producing prostaglandins, opening up the blood vessels to allow the white blood cells to get to the source of the infection, thus causing swelling. They also increase the body temperature to render it less comfortable for bacteria and viruses, and produce chemicals such as cytokines that can call on the larger macrophages of the blood to the infected site.

The increase in the blood vessel size causes painful swelling while the temperature increase can lead to fever.  Some anti-inflammatories work by inhibiting the enzymes, mainly Cox-1 and Cox-2, that are responsible for prostaglandin production.  Inflammation reduces and the pain and swelling are relieved. These are the NSAIDs (non steroidal anti-inflammatory drugs) such as aspirin and ibuprofen. Others operate in a different way, but with the same end result.

Importance to Athletes

No Pain, No Gain – so they say. The trouble is that with pain you cannot gain. Pain caused through injuries is mainly caused by inflammation. Muscle degradation is caused by free radical oxidation, the free radicals being generated by extreme muscular exercise and metabolic activity.

Athletes and runners, who are particularly prone to free radical-induced oxidative stress and to inflammation of joints and muscles, require treatment that does not involve NSAIDs. It has been reported that some athletes using Advil, or ibuprofen, suffered more inflammation that those that did not1.  NSAIDs block the production of inflammatory prostaglandins, but also block a prostaglandin that protects the lining of the stomach and this can lead to internal bleeding.

They also reduce blood clotting, which results in increased general bleeding and bruising from injuries. For athletes, therefore, natural anti-inflammatories such as turmeric, papain(2), cocoa flavanols(3) (possibly) and trimethyl glycine(4) are preferred.  They work in various ways, including reducing prostaglandin production, although are much kinder to your body.

Reducing Inflammation

It is essential that free radical oxidative stress and inflammation be reduced to a minimum, not only to enable rapid recovery after exercise, and also after injury, but also to allow metabolic rates to increase without a corresponding increase in free radical damage to the cardiovascular system and muscle tissue.

The use of NSAIDs is commonplace, but, as explained, can cause several side effects if taken regularly. The safest method is by means of natural anti-inflammatories and antioxidants, some of which have been mentioned above though this is by no means an exhaustive list.

References

1.  Reported in http://well.blogs.nytimes.com/2009/09/01/phys-ed-does-ibuprofen-help-or-hurt-during-exercise/

2.  http://www.ncbi.nlm.nih.gov/pubmed/11589110

3.  J Cardiovasc Pharmacol. 2006;47 Suppl 2:S163-71; discussion S172-6.

4.  http://www.arthritis-treatment-and-relief.com/supplements-that-help-ease-muscle-and-joint-pain.html

5.  http://arthritis.emedtv.com/diclofenac/diclofenac-risks.html

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