Poor vitamin-E intake is relatively common in North America. It is estimated that more than 90 percent of Americans do not meet their daily recommendation for vitamin-E intake.
A 2009 study determined that subjects who consumed extra vitamin-E experienced less oxidative stress and muscle damage from eccentric resistance exercise than those who did without. As a fat-soluble vitamin with strong anti-oxidative properties, vitamin-E lessens the havoc free radicals unleash on muscle cell membranes after intense weight lifting.
Vitamin-E speeds recovery so you can get back quicker to your workouts. Aside for the benefits to your physique, vitamin-E shields low-density lipoproteins (LDLs) from oxidation. LDLs transport cholesterol from the liver to various areas of the body and their oxidation has been linked to the onset of heart disease.
The recommended amount for the general population is 15 mg per day to protect the muscles. Some may require more. Vitamin-E can be acquired from consuming nuts, seeds, olive and vegetable oil, whole grains, avocado, and dark leafy greens.
Here are some creative ways to rev up your vitamin-E intake:
• Add ¼ cup (12mg) of sunflower seeds into your oatmeal.
• Snack on 20 roasted hazelnuts
• Add half an avocado (2mg) to your salad and 1 tbsp (2mg) olive oil on top
• Mix ¼ cup wheat germ (4.5 mg) in a protein shake
• Spread 2 tbsp (8.4 mg) on whole grain crackers or rice cakes