![]() Therefore, endurance athletes potentially need 200-300 milligrams per day to achieve an enhancement in athletic performance.* For health-conscious consumers looking to increase CoQ10 to support heart health and overall wellness, 100 milligrams per day can work just fine. Higher dosages of 200-300 milligrams of CoQ10 over a 4-12-week period are needed to increase muscle CoQ10 content. To increase CoQ10 content in human muscle, it can be necessary to increase the CoQ10 plasma over a longer period of time so that the muscle tissues have enough time to absorb the CoQ10 from the plasma. The results showed that CoQ10 supplementation helped reduce oxidative stress, blood lactate, and exercise-induced muscle damage.* Interestingly, creatine kinase remained unaffected in this study, but reducing DOMS and blood lactate is a great place to start on your road to recovery after a tough workout. In a randomized placebo-controlled trial conducted at the Iran University of Medical Sciences, 18 middle-distance runners took either CoQ10 or a placebo for 14 days. They also performed a maximum power output test on a stationary bicycle at the beginning of the study, halfway through, and at the end of the six weeks. ![]() One hundred elite-trained athletes (53 males, 47 females, average age 19.9) received either 300 milligrams of Ubiquinol or a placebo every day for six weeks. In a randomized double-blind, placebo-controlled study conducted in Germany, researchers investigated the effect of Ubiquinol, a form of CoQ10, on physical performance, measured as maximum power output, in young, healthy elite athletes. Specifically, it enables the human body to restore the rate of mitochondrial respiration, muscle strength, and exercise tolerance.* 3 Reasons That CoQ10 Is the Best Vitamin for Endurance Athletes 1. CoQ10 helps make muscle cells more efficient at producing and using energy. That, in turn, fuels almost every cell action in your body.*Īs an athlete, you demand a lot more from your cells than the average person in order to supply the organs, tissues, and muscles with the appropriate nutrients and energy required to perform at a higher level for longer periods of time. CoQ10 increases cellular energy when the carbohydrates and fats that you consume are converted into ATP.
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