5 min

Vitamin C: what are the benefits for sport and bodybuilding?

In short

Vitamin C (or L-ascorbic acid) is a water-soluble vitamin that is essential for the functioning of the body.

Within the framework of the regular practice of the sport and the musculation, its role is essential. It helps to reduce fatigue, promotes recovery after exercise, prevents muscle degradation and facilitates the healing of wounds.

To supplement your dietary intake, you can take 1000 mg of vitamin C per day, either in powder, capsule or liposomal form.

Vitamin C, also known as ascorbic acid, is an essential vitamin for the human body. It is water-soluble and is naturally present in fruit and vegetables.  

Renowned for its antioxidant and immunostimulant properties, vitamin C is undoubtedly one of the most widely consumed vitamins in the world as a dietary supplement by athletes.  

However, since the body cannot manufacture or store it, it is important to consume it regularly to meet nutritional needs. This is especially true for sportsmen and women, as vitamin C is eliminated through sweat.  

Why take vitamin C? What is the recommended dosage for athletes? In what form should you supplement? We take stock.

strength training

Practising sport and muscle development: increased vitamin C needs

Regular physical activity significantly increases the body's need for vitamin C. 

During exercise, the body produces substances that are harmful to the body, called free radicals. As vitamin C is a powerful antioxidant, it helps to neutralise the damage caused by free radicals. It is therefore important to increase your intake accordingly.

The 4 The 4 main benefits of a vitamin C cure for athletes and bodybuilders

It contributes to fatigue

Vitamin C plays a major role in the synthesis of neurotransmitters in the brain and nervous system. It also contributes to normal energy metabolism and the normal work of the immune system! It is therefore the ideal vitamin to fight against temporary fatigue and restore the body's vitality!

It promotes recovery after intense effort

Thanks to its antioxidant role, vitamin C promotes the normal work of the immune system and protects muscle cells from free radical damage. Its action thus contributes to muscle recovery and growth.

It helps prevent muscle breakdown

Vitamin C promotes the absorption of iron, which is needed to help oxygen bind to hemoglobin in the blood. Vitamin C thus has a positive effect on the regulation of oxygen levels in muscle tissue and helps to strengthen the walls of the blood capillaries in the muscles.

It facilitates the healing of wounds and fractures

Vitamin C is involved in the formation of collagen, a protein essential for the maintenance and regeneration of bone, skin, tendons and muscles. It thus supports the repair of body tissues. This role is particularly useful during and after exercise to reduce the risk of injury and facilitate the healing process.

What is the recommended intake to improve sports and muscle performance?

Regular intake of vitamin C is recommended to improve performance and achieve sporting goals. Many athletes and bodybuilders include vitamin C in their daily routine in addition to other supplements, such as whey and amino acids.  

For intense physical activity, the suggested dosage is 1000 mg-2000 mg per day. It is advisable to divide the daily dose into 2 or 3 doses during the day and to consume the vitamin C with a meal.  

As vitamin C is water-soluble, there is no risk of overdosing - the excess vitamin C is eliminated in the urine. Excessive consumption of vitamin C can, however, lead to side effects (diarrhoea, bloating, cramps). It is therefore important to listen to your body and increase your dosage gradually.

vitamin C powder

Is taking a vitamin C supplement a good idea?

To meet your vitamin C needs, it is first of all important to eat enough fruit and vegetables every day.  

Nevertheless, when you know that vitamin C is a fragile vitamin that deteriorates rapidly in contact with air and light, and that fruit and vegetables contain less and less of it these days, occasional supplementation is an option to be considered.   

If you want to take a vitamin C cure, there are several choices: powdered vitamin C, which is economical and allows you to precisely dose your intake according to your needs; capsules, which are easy to consume and take with you everywhere; and finally, the liposomal form, which is highly assimilable and very well tolerated by the body.

Share this article

In connection with the article

Recommended products

Continue reading


How to prepare your skin for the sun?

Read more

7 min