On July 28 I wrote about coenzyme Q10 and the ability it has to potentially boost exercise performance. Today I want to look into the antioxidant capabilities of this coenzyme and how these may relate to post exercise muscle pain. A study published recently in the British Journal of Nutrition (1) found that CoQ10 supplementation reduced exercise-induced muscular injury in athletes.
When we exercise intensively we may actually cause damage to our muscle tissue. This damage is believed to be causal in post-exercise muscle fatigue, pain and inflammation. Intense exercise seems to be linked to the production of free radicals (unstable oxygen molecules). These free radicals are quite destructive and can cause all kinds of problems within the body if they are not dealt with properly by natural bodily antioxidant systems. These destructive free-radicals are believed to be behind some of the post-exercise issues in intense exercisers.
The body does produce its own antioxidants but also relies on vitamins, mineral and phytochemicals (bioactive plant chemical) from the diet, especially from colourful vegetables and fruits, for additional valuable supplies.
The production of free radicals within the muscles seems to increase in proportion to the intensity of exercise, as you push yurself harder during exercise more free radicals will be produced, and as mentioned above these free radicals may be responsible for some of the muscle damage, inflammation and pain experienced post-exercise(2). Normally during the day, whilst we move around and at times of gentle and moderate exercise free radicals are generated at a low rate and are taken care of by our well developed antioxidant systems. However, during intense exercise a greatly increased rate of free radical production may exceed the capacity of our natural antioxidant defence system. Consequently, a substantial attack of free radicals on our cell membranes may lead to cell damage and could initiate inflammation and then pain or fatigue.
Coenzyme Q10 is naturally produced by the body and was first isolated in 1957, it is essential for energy production in all bodily cells and also acts as an antioxidant in the body. The study mentioned at the start of this post (1) found that individuals who were supplemented with CoQ10 had less evidence of free radical damage after intensive exercise than those who were not supplemented.
Exercisers who have a high intensity exercise regimen (exercise for over an hour 4 or more times a week) may want to look at the possibility of taking extra antioxidant supplements (to boost the natural antioxidant systems in the body), which could include a Co Q10 supplement. It is also important to ensure the diet includes a minimum of 5 portions of vegetables and fruits. These foods are naturally packed with antioxidant vitamins, minerals and flavonoids which are easily absorbed by the body and are also associated with reducing the risk of a number of diseases (including heart disease and cancer).
Coenzyme Q10 itself is found in many foods but is particularly concentrated in nuts and oils. The body does produce this nutrient naturally and does not rely on external sources. In order to produce CoQ10 we require various essential cofactors. These include a variety of vitamins especially of the B group (Folic Acid, Vitamin B2, The Niacinamide form of Vitamin B3, Vitamin B5,Vitamin B6, Vitamin B12) and Vitamin C . Hence a healthy diet rich in fruits, vegetables, wholegrain cereals and lean proteins will aid the natural production of this coenzyme and help to keep our circulating levels high.
(1)Michihiro K et al. 2008. Reducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10. BJN. 100:903-909
(2) Sjodin B et al. 1990. Biochemical mechanisms for oxygen free radical formation during exercise. Sports Medicine. 10(4):236-254.
Written by Ani Kowal
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