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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

18.06.2011

Mitochondrial nutrients for more stamina and more mitochondria

Note these substances down: R-alpha-lipoic acid, acetyl-L-carnitine, biotin, vitamins B2, B3 en B6, creatine, Q10, resveratrol and taurine. Put them all together in a capsule and you've got a supplement that will probably help serious endurance athletes to achieve better times.

Study
The rats were given the following amounts daily per kg bodyweight: 50 mg R-alpha-lipoic acid, 100 mg acetyl-L-carnitine 100, 0.1 mg biotin, 15 mg nicotinamide [vitamin B3], 6 mg riboflavin [vitamin B2], 6 mg pyridoxine [vitamin B6], 50 mg creatine, 5 mg Q10, 5 mg resveratrol and 100 mg taurine.

Some of the rats were given no supplements and didn't train either [SC]. Others had to run on a treadmill during the 4 weeks that the experiment lasted until they reached the point of exhaustion [EC]. The researchers gave the rats electric shocks when they stopped running. Only when the rats no longer reacted to the shocks did the researchers stop the workout. A third group were subjected to a similarly barbaric training scheme and were also given the mitochondrial nutrients [EN].

One rat died in both the EC and the EN group during the training sessions. So they literally ran to the bitter end.

Results
The figure below shows that the group that was given the supplement was able to run for longer than the EC group, right from the start.

The supplement reduced muscle damage. After 4 weeks the rats in the EN group had less creatine kinase [CK] and less lactate dehydrogenase [LDH] in their blood. Both of these are indicators of muscle damage.

The mitochondria of the rats in the EN group increased in both number and size. In addition, their mitochondria produced more proteins for the electron transport complexes I, II and III. [Figure]

And the nutrient mix boosted the production of signal molecules involved in mitochondria synthesis: PGC-1-alpha, Nrf-1, Tfam, Mfn1 and Mfn2.

Conclusion
"Mitochondrial targeting nutrients might be an effective strategy for improvement of physical performance and fatigue recovery in strenuous endurance exercise", the researchers conclude.

Human doses
If the rats had been 60-kg adult humans, they would have had approximately 420 mg of R-lipoic acid, 850 mg of acetylcarnitine, 850 microg of biotin, 125 mg of vitamin B3, 50 mg of vitamin B2, 50 mg of vitamin B6, 430 mg of creatine, 45 mg Q10, 45 mg resveratrol and 860 mg taurine on a daily basis.

Source:
Scand J Med Sci Sports. 2012 Dec;22(6):764-75.

More:
So that's how Rhodiola rosea works 19.01.2011
Fenugreek enhances endurance 27.12.2010
Chinese herbal preparation Danggui Buxue Tang boosts EPO 30.09.2010

Archives:
Endurance Supplements
Alpha-Lipoic Acid
Resveratrol
B-Vitamins
Carnitine
Creatine
Taurine
Q10

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