There is this gym legend going around where I train.
My intake is 1g in the morning and 1g at night.
My current training habit is:
- Weight lifting: (1 hour/5 days a week)
- Cardio: (1 hour of spinning OR walking OR boxing)
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It does not help with recovery.
It actually seems like recovery gets a bit worse with excessive intake of vitamin C.
In our opinion, antioxidant supplements are, at the least, useless.
Antioxidant supplements in exercise: worse than useless? Am J Physiol Endocrinol Metab February 15, 2012 302:E476-E477.
Results: The administration of vitamin C significantly (P = 0.014) hampered endurance capacity. The adverse effects of vitamin C may result from its capacity to reduce the exercise-induced expression of key transcription factors involved in mitochondrial biogenesis. These factors are peroxisome proliferator–activated receptor co-activator 1, nuclear respiratory factor 1, and mitochondrial transcription factor A. Vitamin C also prevented the exercise-induced expression of cytochrome C (a marker of mitochondrial content) and of the antioxidant enzymes superoxide dismutase and glutathione peroxidase.
Conclusion: Vitamin C supplementation decreases training efficiency because it prevents some cellular adaptations to exercise.
Gomez-Cabrera MC, Domenech E, Romagnoli M, Arduini A, Borras C, Pallardo FV, Sastre J, Vina J. Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance. Am J Clin Nutr 87: 142–149, 2008.