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Decrease muscle damage — take vitamin E

Physical performance did not improve in racing cyclists supplemented with vitamin E (330 mg per day for five months) compared to a group on placebo. However, the cyclists taking vitamin E had significantly lower skeletal muscle damage (estimated by blood levels of the intramuscular enzyme creatine kinase levels) than the placebo group.

Blood levels of malondialdehyde also decreased significantly in the vitamin E supplemented group of cyclists. The researchers noted that vitamin E had a protective effect against oxidative stress induced by strenuous exercise.

Dosage: Intakes of 330 mg/day of vitamin E can help reduce muscle damage during training.

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