Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance

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Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals
Matthew Cooke , Mike Iosia , Thomas Buford , Brian Shelmadine , Geoffrey Hudson , Chad Kerksick , Christopher Rasmussen , Mike Greenwood , Brian Leutholtz , Darryn Willoughby and Richard Kreider

Journal of the International Society of Sports Nutrition 2008, 5:8doi:10.1186/1550-2783-5-8


Published: 4 March 2008

Abstract (provisional)

Background
To determine whether acute (single dose) and/or chronic (14-days) supplementation of CoQ10 will improve anaerobic and/or aerobic exercise performance by increasing plasma and muscle CoQ10 concentrations within trained and untrained individuals.

Methods
Twenty-two aerobically trained and nineteen untrained male and female subjects (26.1+/-7.6 yrs, 172+/-8.7 cm, 73.5+/-17 kg, and 21.2+/-7.0%) were randomized to ingest in a double-blind manner either 100 mg of a dextrose placebo (CON) or a fast-melt CoQ10 supplement (CoQ10) twice a day for 14-days. On the first day of supplementation, subjects donated fasting blood samples and a muscle biopsy. Subjects were then given 200 mg of the placebo or the CoQ10 supplement. Sixty minutes following supplement ingestion, subjects completed an isokinetic knee extension endurance test, a 30-second wingate anaerobic capacity test, and a maximal cardiopulmonary graded exercise test interspersed with 30-minutes of recovery. Additional blood samples were taken immediately following each exercise test and a second muscle biopsy sample was taken following the final exercise test. Subjects consumed twice daily (morning and night), 100mg of either supplement for a period of 14-days, and then returned to the lab to complete the same battery of tests. Data was analyzed using repeated measures ANOVA with an alpha of 0.05.

Results
Plasma CoQ10 levels were significantly increased following 2 weeks of CoQ10 supplementation (p<0.001); while a trend for higher muscle CoQ10 levels was observed after acute CoQ10 ingestion (p=0.098). A trend for lower serum superoxide dismutase (SOD) was observed following acute supplementation with CoQ10 (p=0.06), whereas serum malondialdehyde (MDA) tended to be significantly higher (p<0.05). Following acute ingestion of CoQ10, plasma CoQ10 levels were significantly correlated to muscle CoQ10 levels; maximal oxygen consumption; and treadmill time to exhaustion. A trend for increased time to exhaustion was observed following 2 weeks of CoQ10 supplementation (p=0.06).

Conclusions
Acute supplementation with CoQ10 resulted in higher muscle CoQ10 concentration, lower serum SOD oxidative stress, and higher MDA levels during and following exercise. Chronic CoQ10 supplementation increased plasma CoQ10 concentrations and tended to increase time to exhaustion. Results indicate that acute and chronic supplementation of CoQ10 may affect acute and/or chronic responses to various types of exercise.

http://www.jissn.com/content/pdf/1550-2783-5-8.pdf

[DOC.FEELGOOD]

Das toevalig heb net 15gr 100%pure Co-Enzyme Q10 binnen

morgen ochtend even door me whey heen mengen met Betaine

Information about Co-Enzyme Q10 (co-q10)

Basically co-enzyme q10 is highly important enzyme that all humans use for energy production. Within the mitochondria (fuel burning part of cells) of the cells it used to make enzymes that make Adenosine Triphosphate (fuel) - without co-enzyme q10 we cannot make energy, and so we may suffer from fatigue or depression as a result. Coq10 may help with:


If we have low energy. Low energy = lack of nutrition to make energy or genetic problem. Coq10 helps make energy.


We have a disease: when we have a disease our bodies work in overtime to help sort the problem out. For example: cancer; our bodies will be using nutrients and anti-oxidants at a faster rate than usual because all these substances are needed to either make anti bodies against the cancer or protect cells near the cancer cells from excessive free radicals coming from the cancer. So these nutrients should be used for making coq10 (because coq10 is made from various vitamins and minerals), rather than anti bodies, and thus we may lack.


Exercise - of course we need energy to be made after we have exercised as we have just used it all during exercise, and we may of used up current supplies of coq10 - supplementing with coq10 may speed up recovery rate since we don't have to wait as long for coq10 to be present within cells because it will be ready within seconds by supplementing. Anyone who pushes himself or herself during exercise is familiar with tiredness afterwards, and sometimes it can take a few days to return to full fitness. Can coq10 make it possible to return to full fitness within a day? It does with me. I often think about these football players and their complaints of not being able to perform more then 3 times a week - maybe if they took coq10 (and over supplements) they could perform at full fitness 4 times.

Some interesting facts about coq10:


Is given as a medicine in Japan for people within heart conditions. Since the heart has the most intense energy requirements it has the most coq10 levels, people with heart conditions often lack coq10 and so need to take it.


There are 2 forms of coq10 on the market; fermentation and synthetic. The fermentation one is said to better absorbed because it is extracted from yeast and is the same size as human coq10, it is more expensive and labelled as suitable for vegans - but I think this may be misleading as a true vegan would not condone the suffering of yeast - they have a life just the same as a cat has life! Synthetic coq10 is cheaper, and some say not as usable in humans - i say try both for yourself and see which is best. Synthetic coq10 is the one used in most supplements - fermentation q10 is usually highlighted on the bottle as trans-isomer. There is also an evolved coq10 called *idebenone*, this offers all the benefits of coq10 but is alot more stable and stronger an anti-oxidant.


You would have to eat alot of meat to get any where near 100mg of coq10: 20 mg per 100 grams of pork heart, chicken leg 1.8 mg, beef heart 4.8mg. Non-meat sources contain significantly less coq10 than meat sources so vegetarians may need to supplement more.


Statins block the production of coq10 in the liver by occupying the site where coq10 is made (coq10 is made in the same cells of where cholesterol is made). Yes that right they BLOCK the production of coq10! I had to highlight that because i think it is mad that the government allows this to happen. Blocking the production of cholesterol is the wrong way to go about correct cholesterol anyway - niacin lowers cholesterol faster than anything else does whilst increasing the good cholestersol. Why don't the doctors recommend this instead? Because it’s all about money that is why! (By the way be-carefull with a niacin dose as if u take too much it can lead to elevated liver enzymes, if you take too much of most things there will be side effects naturally). So back to the point, people on statins may need to supplement with coq10 because they may run the highest risk of deficiency

Recommended daily dose and how to take

No RDA daily intake has been set, most companies recommend 100 mg daily just for maintenance levels. Its very difficult to know what the correct dosage is - we can only go off success in studies with coq10. Some of these studies say that a few people with cancer take upto 300mg daily with some showing regression with the cancer - it remains uncertain if coq10 induced this state, but it seems clear that it helped.

Coq10 needs fat to be absorbed, but it is un-likely that there will be a lack of fat in the intestinal tract - so there should be no concern about it be absorbed (i.e some companies say you need fat to be taken with it to be absorbed), if you are concerned it may be best then to mix 100 mg into a little juice, drink and then eat a meal that contains fat. I usually mix in with 60 grams of full fat organic cacao powder, hot water and brown organic sugar.

All the information on this page is not intended to diagnose, treat or cure any disease. Although it is clear whether it will help you are