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

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Q10 supplementation makes explosive movements a little faster

Co-enzyme Q10
You can boost your speed by taking 100 mg of the co-enzyme Q10 every day. To be more precise: your ability to perform fast and explosive movements in quick succession will increase slightly, according to a human study done by sports scientists at Selcuk University, and published in the Journal of Strength and Conditioning Research.

The body produces Q10 itself, but it's also found in small quantities in animal-based foods. Q10 functions as a protective factor in the conversion of nutrients into energy, which is why researchers study the effect of Q10 supplementation on physical performance.

The results of these studies are mixed. Many show no effect, some show a little effect. A 2008 study showed that if you get people to cycle to the point of exhaustion Q10 supplementation will improve their endurance capacity a little. Endurance athletes who have been training at a moderately intensive level for a long time can achieve slightly faster sprint times by taking Q10, according to a Japanese study. [Nutrition. 2008 Apr;24(4):293-9.] But even in the positive studies it's impossible to work out the extent to which Q10 supplementation is beneficial.

The researchers at Selcuk University looked at the effects of Q10 on anaerobic exercise. They gave 7 non-active, healthy students a daily dose of 100 mg Q10 for a period of 8 weeks, and gave 8 other students a placebo. Before [Baseline] and after the supplementation period, the researchers tested the students' anaerobic capacity using a Wingate test: the students had to cycle as fast as they could 5 times for a period of 30 seconds. Between sets the students rested for 2 minutes.

The researchers noticed that Q10 boosted the peak power [first figure below] and the mean power [second figure below] during the last set. The increase in mean power during the last set was statistically significant.

Q10 supplementation makes explosive movements a little faster

Q10 supplementation makes explosive movements a little faster

"According to these results, CoQ10 may show performance-enhancing effects during the repeated bouts of supramaximal exercises and CoQ10 might be used as ergogenic aid", the researchers conclude.

J Strength Cond Res. 2010 Jan;24(1):97-102.

Q10 raises endurance (a little) in human study 16.09.2010
Q10 boosts endurance by 40 percent in animal study 31.08.2010
Q10 combined with light exercise burns more fat 31.05.2009