Vitamin C is a water-soluble nutrient that your body needs daily. Your body requires vitamin C for proper wound healing, formation of collagen, bone and tooth formation, strengthening the walls of your blood vessels, healthy immune system and for iron absorption. The daily recommended intake for vitamin C is 75 mg for adult women and 90 mg for adult men. However, larger doses up to 1,000 mg can be taken safely and according to the National Institutes of Health, using 600 mg to 1,000 mg before heavy exercise may help prevent upper respiratory infections.

Drink fresh orange juice after your workout. One cup of orange juice has 124 mg of vitamin C, 112 calories and 20 g of sugar. One cup of fresh orange juice has enough vitamin C to give you the recommended dietary allowance or RDA.

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Drink bottled orange juice made from concentrate. This is a great option if you cannot easily bring fresh orange juice with you. You can find bottled orange juice made from concentrates in many vending machines or you can carry it with you. A 4 oz. bottle has approximately 40 mg of vitamin C.

Do a protein drink by blending a cup of orange juice, banana, scoop of protein powder and plain lowfat yogurt. Enjoy after your workout to give you vitamin C, protein and other important minerals and vitamins. According to the Colorado State University, a small meal eaten within 30 minutes after your workout can be beneficial. Although, this is a great way to replenish your vitamin, nutrient and energy levels after an exercise, it might be difficult to make immediately after your workout. If you cannot make it within 30 minutes after workout, make it before and bring it with you in a small cooler bag.

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Mix one vitamin C powder package to water instead of drinking orange juice. The packages are easy to carry and use immediately after your workout. You can get 1,000 mg of vitamin C from one powder package and they come in several flavors including orange, raspberry and cherry.

Eat a fresh citrus fruit instead of drinking juice. One medium orange has 70 mg, grapefruit has 90 mg, two clementines have 70 mg and four mandarins have 100 mg of vitamin C. You can easily carry these in your workout bag and eat immediately after your workout.

Warnings

Always consult your doctor before increasing your vitamin C intake above the RDA levels. Although, vitamin C is water-soluble and easily removed from your body, doses higher than 2,000 mg may be unsafe. High doses of vitamin C can cause symptoms including diarrhea, bloating and cramping.