While attending the International Society of Sports Nutrition's annual conference this past June, I learned some interesting information about a couple supplements that may be beneficial.  Now keep in mind, I'm not advocating that you should supplement and disregard good nutrition, I am suggesting that there are some supplements that may have a health benefit as well as a performance benefit.

The first supplement that seems to show some performance benefit is Sustamine^TM, which is composed of two amino acids: L-alanyl and L- glutamine. This di-peptide may enhance endurance through electrolyte and water absorption.  We know that when an athlete is dehydrated by 2.5% of body mass, performance suffers.  However, Dr. Jay Hoffman¹ showed that for those who ingested Sustamine^TM during rehydration did not have reduced performance compared to the dehydrated condition.  And water alone did not appear to off-set the performance reduction.  The potential ergogenic effect from this di-peptide may enhance fluid and electrolyte uptake, which may prolong exercise in the heat, maintain performance during prolonged hydration/heat stress, and enhance recovery from exercise by modify immune, inflammatory, and oxidative stress from physical activity.

The research is very preliminary; and it appeared only to show positive effects when an athlete was dehydrated to 2.5% or more of body weight.  My recommendation would be to wait for more research before getting too excited about this supplement.

The other supplement that I found intriguing is for an overall health benefit versus a performance benefit.  Albeit, there is some evidence that ubiquinol helps with cellular energy production, thus leaving you feeling less tired and potentially stronger.

Ubiquinol is the potent fat-soluble antioxidant of CoQ10 (ubiquinone).  In order for the body to generate cellular energy, the body must convert CoQ10 (ubiquinone) to ubiquinol.  Without this conversion, your body's energy production process cannot be completed and energy levels cannot continue.   We all have the ability to produce CoQ10 and convert it into Ubiquinol.  As we age, disease impairs our body's ability to produce and metabolize CoQ10, the most critical part of this decline is the conversion of CoQ10 to its active antioxidant form, Ubiquinol.  There are many reasons this occurs, such as increased metabolic demand, poor dietary intake, stress - environmental and psychological - yes, this includes exercise and especially over-training, or a combination of any of these factors. You get very little CoQ10 through diet; dark green leafy veggies, nuts, seafood and organ meat provide the highest quantity.  However, even a diet high in these foods is not enough to offset the decline that occurs naturally with age.  This decline starts around 20 years of age and typically becomes noticeable around 40.²

As a coenzyme, CoQ10 must work together with other enzymes in the body to create certain reactions.  It has two essential functions that occur at the cellular level, which ultimately affect health.  These functions are: energy production and free radical protection.

As humans, we need a continuous supply of energy in order to function properly.  Cells convert food to energy and ubiquinol provides the spark that starts this intricate reaction.  Imagine how you feel when you haven't eaten in a while: brain fog, unable to focus, agitated, etc.  You can apply that same "feeling" to every cell in your body if you significantly deplete ubiquinol.³

During this entire process of energy production, unstable molecules called free radicals are also produced and cause damage to cells, a.k.a. oxidation (think of the browning of an apple).  I'm sure you have heard of antioxidants, which neutralize free radicals before they damage important cellular components.  Chronic free-radical stress (environmental pollution, smoking, poor diets) can lead to several different disease states.  For example, oxidation of LDL (bad cholesterol) is a precursor to coronary artery disease.⁴

Ubiquinol, along with other antioxidants, protect the cells, decreasing cellular damage.  And as I mentioned earlier, ubiquinol is one of the most effective fat soluble antioxidants, capable of regenerating other antioxidants such as vitamins E and C.⁵ As we age, levels of antioxidants in our bodies fall.  It may be difficult to get optimal amounts of antioxidants through food alone due to the natural course of aging and the increase of environmental toxins, as well as the cellular damage that comes with exercise and training.

Will ubiquinol make you faster, it's difficult to say at this time.  My thought is that if I can keep cellular damage at bay and protect heart function (I didn't even touch the tip of the iceberg regarding its heart health benefits) and provide continual cellular energy, then yes, I'm in!  Since we all train hard and may be compromised by excessive oxidative stress (extreme amounts of physical training, along with other factors), supplementing with ubiquinol to more easily replenish this essential antioxidant seems like an obvious addition to a healthy diet!

References:

1. Hoffman J, et al. Examination of the efficacy of acute L-analyl-L-glutamine ingestion during hydration stress in endurance exercise. JISSN 2010 Feb 3;7:8.

2. Barry R. The Power of Ubiquinol (KanekaQH). Sherman Oaks, CA: Health Point Press, 2008.

3. Crane FL, Navas P. The diversity of coenzyme Q function. Mol Aspects Med. 1997;18:S1-S6.

4. Stohs SJ. The role of free radicals in toxicity and disease. J Basic Clin Physiol Pharmacol. 1995;6(3-4):205-28, Review.

5. Arroyo A, Navarro F, Gomez-Diaz C, et al. Interactions between ascorbyl free radical and coenzyme Q at the plasma membrane. J BioenergBiomembr. 2000;32(2):199-210.