ascorbic acid

What Does Ascorbic Acid Do?

While often viewed as a simple immune booster, Ascorbic Acid (Vitamin C) plays a nuanced role in a pre-workout context by managing oxidative stress and supporting nitric oxide bioavailability. It isn't a stimulant, but it helps protect your cells from the metabolic "exhaust" created during high-intensity training.

• Nitric Oxide Support: Vitamin C helps prevent the degradation of Nitric Oxide (NO), potentially extending the duration of your pump and improving blood flow.
• Cortisol Regulation: It may help mitigate the spike in cortisol levels following intense exercise, aiding in a faster transition from a catabolic to an anabolic state.
• Antioxidant Protection: Neutralizes free radicals produced during heavy lifting, which can reduce exercise-induced oxidative damage to muscle tissues.
• Collagen Synthesis: As a vital cofactor for collagen production, it supports the health of tendons and ligaments, which are under constant strain during heavy training.

Clinical vs. Gym Bro Dosing

Key Insight: While 250mg is the sweet spot for most pre-workouts to support blood flow, avoid mega-dosing (over 2,000mg) immediately around your workout. Excessive antioxidant intake can actually dampen the hormetic stress response required for muscle growth and mitochondrial adaptation.

Side Effects & Warnings

• Gastrointestinal Distress: High doses (typically over 2,000mg) can lead to osmotic diarrhea, cramping, or nausea.
• Blunted Adaptations: Excessive antioxidant supplementation may interfere with the signaling pathways that tell your muscles to grow and get stronger.
• Kidney Stones: In predisposed individuals, very high chronic intake can increase the risk of calcium oxalate stones.

Tip: If your pre-workout contains a high dose of Vitamin C, try to keep your post-workout meal focused on whole foods rather than more supplements to ensure you aren't over-saturating your system and stalling your gains.