Coenzyme Q10 Bodybuilding and Exercise Benefits
Coenzyme Q10 is not a vitamin but our bodies need it to work. Research has found many coenzyme Q10 benefits for health. It also has become a popular nutritional supplement to enhance performance and workouts. Read on to learn if there are any coenzyme Q10 bodybuilding benefits.
What is Coenzyme Q10?
Coenzyme Q10 known as CoQ10 for short is not technically a vitamin. However, it is found in every body cell and it is important for health.
The heart, liver, kidneys, and pancreas have the highest concentrations of CoQ10 [R].
There are two types of CoQ10 ubiquinol and ubiquinone. Ubiquinol is the active form. Ubiquinone is inactive. Ubiquinone needs to be converted to ubiquinol to work. [R].
This vitamin-like substance can be found in foods and also made into dietary supplements.
How Does Coenzyme Q10 work?
Coenzyme Q10 tends to act like a nutrient and has antioxidant properties that improve cell function. More specifically, it gives mitochondria a boost. Mitochondria are little organelles found in every cell. They give cells energy.
Poor functioning mitochondria can result in feeling tired or low on energy. The healthier your mitochondria the more energy produced.
Coenzyme Q10 Health Benefits
It can slow the aging process, lower blood pressure, bad LDL cholesterol, and protect against atherosclerosis [R, R, R]. For those with congestive heart failure, it may repair cell damage and improve heart health [R].
Weight loss is another possible health benefit of this supplement. Though outcomes are mixed. Some say it reduces body fat by protecting fat cells from inflammation. Another study showed it had no effect [R, R].
CoQ10 also helps other antioxidants like vitamin C and E stay potent [R].
Coenzyme Q10 Bodybuilding Benefits
Coenzyme Q10 bodybuilding benefits include an increase in power and endurance while also reducing oxidative stress.
Coenzyme Q10 Bodybuilding Benefits: Power and Intensity
Power is everything when it comes to bodybuilding and exercise performance. To have powerful muscles cells must get adequate energy and maximal oxygen consumption.
Muscle cells with enough CoQ10 can put out more power. Athletes given 300 mg of Ubiquinol for 6 weeks had significant enhancements in power output [R].
It may also improve strength training and high-intensity interval training (HIIT) sets. These short, intense exercises rely on energy from fast-twitch muscle fibers. CoQ10 supplements were found to increase these muscle fibers more than slow-twitch fibers [R].
CoQ10 levels decrease with age. So older and untrained athletes may benefit from supplementation [R].
Coenzyme Q10 Bodybuilding Benefits: Endurance
Coenzyme Q10 Bodybuilding Benefits: Recovery
A 14-day supplementation of coenzyme Q10 calmed inflammation related to EIMD better than those who took this supplement once in a while [R].
Coenzyme Q10 Food Sources
Coenzyme Q10 food sources include salmon, tuna, organ meats, and whole grains. A balanced diet will give adequate amounts of this nutrient [R]. Those with inflammatory conditions, older adults, and those who are vegetarian or vegan can be lacking in this nutrient and may need to supplement.
Coenzyme Q10 Bodybuilding Dosages
Regular coenzyme Q10 dosages range between 90 and 200 mg per dose [R].
Coenzyme Q10 Bodybuilding dosages tend to be on the higher side and run between 200 and 300 mg. This dosage taken for 4 to 12 weeks showed increases of muscle CoQ10 among athletes [R].
CoQ10 absorption is slow and limited in animals. So high doses were needed to reach their cells. The same may be said for humans [R].
When choosing a supplement stick with a quality brand in the active ubiquinol form.
Coenzyme Q10 Bodybuilding Risks and Contraindications
Coenzyme Q10 seems to be generally safe. Mild side effects including insomnia and digestive issues have been reported. It is not recommended for pregnant or breastfeeding women.
Chemotherapy, blood thinners, insulin, and blood pressure medications can have interactions with this supplement. It is best to talk to your doctor before taking CoQ10 [R].
Final Thoughts On Coenzyme Q10 Bodybuilding
Coenzyme Q10 is a powerful and essential nutrient needed for energy and antioxidant function. While it can be produced by the body levels can deteriorate with age and the onset of inflammatory conditions. Coenzyme Q10 bodybuilding benefits include increases in power, endurance, and recovery. Though athletes can use CoQ10 to improve exhaustion it seems to most benefit older adults and casual weekend trainers. If you have any health conditions or are on medications it is best to speak with a qualified healthcare professional before starting CoQ10.
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