CoQ10 For More Muscle and Strength

Many of you already know that I am a firm believer in the benefits of supplementing with coenzyme Q10 (CoQ10).

There are just so many health benefits from CoQ10, such as improved heart health, reduced risk of cancer, and it's a powerful antioxidant. And you may have even heard that CoQ10 can boost muscle endurance as research has shown.

But few realize that CoQ10 may also help with muscle growth and muscle strength.

One 2002 study reported that subjects supplementing with CoQ10 for four weeks increased the amount of fast-twitch muscle fibers they had. Since the fast-twitch muscle fibers are the ones that grow the biggest, the strongest, and the fastest, this could make a major impact on your gains.

The latest study, from Spain, shows that another way that CoQ10 may support muscle growth and strength gains is by limiting the amount of cellular damage during intense exercise.

University of Granada researchers had athletes competing in a 30+ mile run in the Sierra Nevada supplement with CoQ10 before the race or a placebo. They discovered that those taking the placebo had a 100% increase in markers for DNA damage, while those taking CoQ10 experienced a 38% increase. The CoQ10 prevented the over-expression of pro-inflammatory compounds thereby reducing oxidative damage to the muscle cells.

Jim's take-home message:

While some damage and inflammation after exercise can be a good thing for muscle growth and strength gains, too much impedes muscle recovery. Taking CoQ10 won't stop the muscle damage you incur from a tough workout. But what it will do is make sure that the body doesn't get carried away by increasing the oxidative damage to the DNA. This can help to speed recovery and help with muscle and strength gains. Go with about 300 mg per day of CoQ10.

Reference:

Díaz-Castro, J., et al. Coenzyme Q(10) supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise. Eur J Nutr. 2011 (in press).

Related Articles

• 
  8 Weeks to Boulder Shoulders

  Having well defined shoulders isnt easy...Having Boulder Sized Shoulders is difficult.

• 
  Top Triceps

  Keep your Triceps in TOP condition with this routine

• 
  Resting Results

  More reps burns more calories? Maybe. The Doc Answers this and much More!!

• 
  Alpha-GPC

  Whats the Benefit of A-GPC? Find out exactly what it is.