After intense physical exertion, our body is subjected to oxidative stress, a phenomenon in which unstable molecules called free radicals are generated. If this oxidative stress is not properly managed, it can cause cellular damage, slow recovery, and increase the risk of inflammation and musculoskeletal disorders.
Fortunately, certain nutrients play a key role in protecting cells from this stress, thus promoting better recovery. Among them, zinc, selenium, vitamin C, manganese, and copper stand out as powerful antioxidants. But how do these nutrients contribute to post-exercise recovery?

Zinc is an essential mineral that not only supports the immune system but also plays a key role in the repair of damaged cells and tissues. It acts as a cofactor for several antioxidant enzymes, including superoxide dismutase (SOD), which helps neutralize the free radicals produced during physical exertion.
During recovery, zinc aids in muscle regeneration by reducing damage caused by oxidative stress. It is also involved in protein synthesis, which promotes the repair and rebuilding of muscle fibers after intense training.

Selenium is a powerful antioxidant, mainly due to its role in glutathione peroxidase, an enzyme that protects cells against free radicals. After physical exertion, selenium helps reduce cellular damage and inflammation, allowing muscles to recover more quickly.
In addition to its antioxidant effects, selenium also supports the immune system, which can be weakened after intense exercise. Thus, it not only helps protect muscles but also prevents infections and illnesses that could slow down recovery.

Vitamin C is one of the most well-known antioxidants for its ability to neutralize free radicals. It is particularly important after exercise, as it actively participates in collagen synthesis, a key component of connective tissues. Collagen plays a major role in the repair of ligaments, tendons, and muscles, which undergo microtears during physical exertion.
By reducing inflammation and muscle soreness, vitamin C promotes faster recovery. Additionally, it supports the immune system, allowing the body to better defend against infections and accelerate the healing process.

Manganese is another important mineral for recovery, as it is a cofactor of mitochondrial superoxide dismutase (MnSOD), a key enzyme in the fight against oxidative stress within the mitochondria. Mitochondria are the powerhouses of our cells and play a central role in energy production, especially during physical exercise.
Manganese protects the mitochondria from free radicals, thus helping to maintain the energy efficiency of muscle cells. This aids in reducing fatigue and promoting faster recovery after exertion.

Copper is another crucial mineral in the recovery process. It is involved in the formation of superoxide dismutase (Cu/Zn-SOD), an antioxidant enzyme that neutralizes free radicals. Copper also plays a role in collagen formation, which is essential for the repair of connective tissues, joints, and muscles after exercise.
By protecting cells from free radicals and supporting collagen formation, copper promotes faster tissue healing and reduces the risk of muscle soreness and tendinopathies.

Here is a list of foods rich in these nutrients:

• Zinc: Red meat, poultry, seafood, pumpkin seeds, lentils.

• Selenium: Brazil nuts, fish, sunflower seeds, brown rice.

• Vitamin C: Citrus fruits, peppers, kiwis, broccoli.

• Manganese: Nuts, seeds, leafy green vegetables, tea.

• Copper: Liver, seafood, nuts, seeds, dark chocolate.

A formula like Recovery3 from Ledvard offers a practical solution to optimize the management of oxidative stress and accelerate muscle repair. However, it is crucial to adhere to the recommended dosages and consider your overall diet to avoid any nutritional imbalances.

For optimal recovery after intense physical exercise, it is essential to protect the body against the effects of oxidative stress. Zinc, selenium, vitamin C, manganese, and copper are powerful allies in this process. By neutralizing free radicals, these nutrients help reduce cellular damage, promote muscle tissue repair, and accelerate recovery.
It is therefore important to incorporate these micronutrients into your diet, either through foods rich in these elements (such as fruits and vegetables, nuts, seeds, fish, and dairy products) or in the form of dietary supplements, if necessary. By doing so, you not only optimize post-exercise recovery but also your long-term performance.

Biesalski, H. K., & Schenker, S. (2017). Zinc and its role in immune function and exercise recovery. European Journal of Clinical Nutrition.
Rayman, M. P. (2000). The importance of selenium to human health. Lancet.
McLeay, Y., Maughan, R. J., & Mullan, E. (2012). Vitamin C supplementation and exercise recovery. The Journal of Sports Science & Medicine.
Aschner, M., & Aschner, J. L. (2005). Manganese and its role in the antioxidant defense system. Biological Trace Element Research.
Zhou, Y., & Zeng, Z. (2016). Copper as a potential therapeutic agent in the protection of exercise-induced oxidative stress. Biological Trace Element Research.