Muscle - Nutrients reduce muscle damage, increase protein absorption
Ubiquinol reduces muscle damage and fatigue in runners
The body makes ubiquinol, a natural chemical compound that stimulates cells to produce energy. Recent studies have found doses of 200 to 300 mg of ubiquinol prevent oxidative muscle damage in athletes. In this study, 16 male distance runners took a placebo or 300 mg of ubiquinol-10 per day for 12 days during a summer training program. On days seven and nine, runners completed a 15.5-mile and 24.8-mile run, respectively.
On day six, one day before the series of runs began, those taking ubiquinol had elevated circulating levels of CoQ10 and lower activity levels of inflammatory enzymes that indicate muscle damage. On day 10, after the two runs, men in the placebo group reported significantly more fatigue than the ubiquinol group.
Reviewing the results, doctors said ubiquinol at doses of 300 mg per day can reduce muscle damage and fatigue in long-distance runners.
Reference: International Journal for Vitamin and Nutrition Research; January, 2020, a000627, Published Online
Probiotics improve plant protein absorption
How well the body absorbs proteins depends on microbes in the gut. Generally, the body absorbs complete proteins from animal sources more efficiently than most plant proteins, which are incomplete because they are missing methionine and other essential amino acids the body needs from food.
In this study, 15 physically active men took 20 grams of pea protein per day plus a placebo or lactobacillus paracasei. After two weeks, compared to placebo, those taking probiotics had significant increases in the branched-chain and essential amino acids histidine, isoleucine, leucine, methionine, tyrosine, and valine.
Reference: Probiotics and Antimicrobial Proteins; May, 2020, s12602, Published Online