The following ingredients, when taken 30 to 60 minutes before exercise, can delay the time to exhaustion during exercise while also enhancing muscle integrity and protecting against oxidative stress.
1. CoQ10 as Ubiquinol. Found in the mitochondria of every single cell in the body, CoQ10 plays a key role in energy production. CoQ10 not only assists in the production of adenosine triphosphate (ATP), research published in the European Journal of Nutrition reports that it also modulates the inflammatory signaling that can lead to muscle damage. This potent antioxidant also prevents exerciseinduced oxidative damage by scavenging free radicals. To carry out these critical tasks, mitochondrial CoQ10 continuously cycles from ubiquinone, its ATP production state, to ubiquinol, its reduced active state. As a bonus, regular supplementation increases plasma CoQ10 levels and increases the time to exhaustion during exercise.
2. Vitamin C. Taking just 1,000 mg of vitamin C can decrease the potentially muscle-damaging effects of exercise-induced oxidative stress. Researchers at Arizona State University recently found that supplementing in patients with marginal vitamin C levels also improves compliance with an exercise program by alleviating the fatigue and malaise that may manifest from a deficiency.
3. Branched-Chain Amino Acids (BCAAs). Many athletes swear by pre-workout BCAAs to improve exercise performance and reduce muscle breakdown. While there is little evidence that this combination of valine, leucine and isoleucine can help exercisers go longer or stronger, a number of studies support BCAAs as a way to reduce muscle breakdown and DOMS. In one 2010 study, 12 non-athletic women were assigned to either BCAAs or a placebo before participating in squat exercises. For three days, all of the women performed seven sets of squats consisting of 20 squats per set. DOMS was significantly lower in those taking the BCAAs, leading the researchers to conclude that exercise-induced muscle damage could be suppressed by BCAA supplementation.
Try a Post-Workout Protocol:
Instead of relying on caffeine to prop up flagging energy levels and over-the-counter non-steroidal anti-inflammatory drugs that can actually delay the healing process, people can benefit from targeted supplementation designed to safely support healthy recovery.
1. D-Ribose. This naturally-occurring 5-carbon sugar is made by healthy muscle tissue and provides a key building block of ATP. It’s ATP that provides the muscles with energy during exercise and levels must be restored during recovery. Research shows that supplementing with ribose can do just that. In one study, athletes participated in one week of high-intensity endurance exercise, during which muscle levels of ATP were reduced by nearly 30 percent. Over the next three days, participants were given a daily dose of either 10g of ribose or a placebo. Those in the ribose group experienced a rapid and complete restoration of ATP levels. No such effect was seen in those taking the placebo.
2. Curcumin. Responsible for giving the curry spice turmeric its vibrant yellow hue, curcumin possesses powerful anti-inflammatory capabilities. Studies show that curcumin down-regulates COX-2 and iNOS enzymes, likely by suppressing NF-kB activations. Curcumin also inhibits arachidonic acid metabolism and the production of inflammatory cytokines while blocking a key receptor that plays a role in the perception of pain. As a result, researchers at the University of South Carolina note that curcumin can help offset postworkout muscle damage and the resulting soreness. But there’s one glitch, curcumin is poorly absorbed and has limited systemic bioavailability. Fortunately, researchers have developed several very unique forms of curcumin, which boast up to 29-fold increased absorption and bioavailability including a combination of finely milled curcumin and turmeric oil called BCM-95 and can be found in a product called Curamin.
