Should Endurance Athletes Take Antioxidants? Dr. Carlene Starck Explains the Science

In episode #191 we delve into the science behind antioxidants, supplementation, and their impact on training adaptation with Dr. Carlene Starck. If you’re an athlete, coach, or health enthusiast, understanding how to support your body’s natural processes can make all the difference in performance and recovery.

KEY TOPICS

  • The role of high-dose vitamin C and E in exercise and whether they blunt or support training adaptations
  • The mechanisms of antioxidants, including direct antioxidants versus polyphenols, and their effects on oxidative stress
  • How NRF2 signaling influences antioxidant pathways and its relevance for supplementation strategies
  • Practical insights on timing, dosage, and food sources of key nutrients like vitamin C, glutathione, and amino acids
  • The potential of compounds like sulforophane from broccoli to enhance performance and recovery
  • The importance of individualized approaches to supplementation and training load management
  • Emerging research and ongoing projects in protein and amino acid metabolism

Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.

ABOUT DR. CARLENE STARCK:

Dr Carlene Starck is a protein biochemist and nutrition scientist with a PhD from Massey University and over 30 peer-reviewed publications. Her research spans protein and amino acid metabolism, dietary protein quality, and nutrient requirements across the lifespan, including landmark work on how we model and measure the body’s true metabolic demand for essential amino acids. Carlene is the founder of Starck Science, a consultancy connecting mission-led food and nutrition companies with rigorous scientific expertise. She works at the intersection of research and real-world application, translating complex protein science into practical outcomes and tools for athletes, active individuals, health care professionals, and health-focused organisations. Her Precision Protein Framework challenges conventional protein recommendations by recognizing that protein value is determined not just by how much is consumed, but by its amino acid quality, its suitability for the intended outcome, and the broader matrix of nutrients it provides. She has been an invited speaker at international nutrition and sports science symposia, and her work continues to shape how we think about protein quality standards and dietary requirements in both clinical and performance contexts.

FREE RESOURCES:

FOLLOW DR. CARLENE STARCK:

MENTIONED:

TIMESTAMPS

  • 00:00 – Introduction to Dr. Carlene Starck and podcast overview
  • 02:46 – The effects of high-dose vitamin C and E around exercise
  • 04:39 – Optimal doses of vitamins C and E for athletes
  • 06:40 – Timing supplementation during training cycles
  • 09:12 – Dietary sources of vitamin C and typical intake
  • 11:04 – The role of glutathione and amino acids in antioxidant response
  • 13:15 – Direct versus indirect antioxidants and their impacts
  • 15:07 – Supportive antioxidants supporting endogenous pathways
  • 16:22 – Using compounds like tart cherry juice and their duration in training cycles
  • 18:13 – Fundamental nutrition and supporting nutrients like magnesium and zinc
  • 20:29 – Glutathione supplementation and supporting natural production
  • 22:50 – Keratin, glycine, and cysteine in supporting antioxidant pathways
  • 30:22 – Broccoli compounds, sulforophane, and performance benefits
  • 35:23 – Using NRF2 pathway activators for ongoing performance support
  • 38:41 – Physiological effects of loading antioxidants pre-competition
  • 45:09 – Clarification on her PhD research and personal background
  • 46:43 – Upcoming projects and research directions

MORE NR

CONNECT 

TRUSTED RESOURCES 

Follow @nutritionalrevolution on Instagram