Ubiquinol, the triathlete's secret weapon?

Nov 25, 2018 2:17:36 PM
2 min read

A lesser known supplement in Hiddit's range is Ubiquinol – the active form of CoEnzyme Q10.

Already known as a very helpful supplement for heart patients, it can be of great benefit to the triathlete – especially after age 30.

Let’s examine Ubiquinol a bit closer.

What is Ubiquinol used for?

Ubiquinol was discovered in 1957, and was shown to be essential for the production of ATP – your body’s energy source. Ubiquinol, a vitamin-like substance, is present in every cell and is essential for cellular energy and the transfer of electrons. It is also a strong anti-oxidant, protecting the body from damage.

The highest concentrations of Ubiquinol are found in the heart and muscles, where energy is needed the most.

You may be more familiar with CoEnzyme Q10, also called Ubiquinone. Actually, Ubiquinone and Ubiquinol are both found in food such as sardines, avocados and olive oil, but Ubiquinone is transformed by the body into Ubiquinol, the substance the body can use. This is a complex biochemical reaction, requiring the presence of certain vitamins, minerals and amino acids.

One issue is that this conversion process seems to slow down with age, and the body becomes less efficient at producing its own Ubiquinol.

This is where supplementation can be useful.

Ubiquinol declines with age

Ubiquinol in sports

Although Ubiquinol is already well known for its positive effects on heart health, the benefits for athletes are not that familiar yet in the triathlon community.

Over a dozen scientific studies have demonstrated the positive effect of Ubiquinol on athletic performance. And that is ofcourse what interests us!

Let’s have a closer look at a couple of them, without diving too deep into the technical nitty-gritty:

  1. Alf D., et Al, Journal of the International Society of Sports Nutrition, 2013

In this study, involving no less than 100 German Olympic-level athletes, a group received 300 mg of Ubiquinol a day during six weeks, and a control group received a placebo.

The group using Ubiquinol showed significantly improved performance as compared to placebo.

Interesting is that this study was done on athletes. Not on sedentary people that are ill but top-level performing, young athletes.

As you remember, young athletes are still able to properly produce Ubiquinol, so we could theorize that the effect would be bigger in a more deficient older group.

 2. Sarmiento et al., Ubiquinol and strenuous exercise, 2016

In this study, featuring 100 highly trained firemen, 200 mg/day of  Ubiquinol seemed to maintain the red blood cell integrity (needed for oxygen transport and endurance) and reduce the muscular damage.

ubiquinol in sports

Is Ubiquinol a supplement for me?

If you are a triathlete over the age of 30, we would highly recommend Ubiquinol, as you need to produce enormous amounts of energy during training and competition, especially taxing your heart and muscles.

All recent studies seem to suggest positive effects on performance.

How should Ubiquinol be used?

As a daily supplement, we would advise 100 mg/day.

However, recently a new protocol has been recommended specifically for triathlon and marathon by professor Masaaki Sugita, chairman of the scientific committee of Japan’s Association of Athletic Federations.

He advises a loading principle - not unlike carbo loading – of 300 mg/dag for the seven days leading up to the event, and for 5 days after to improve recovery.

Try this on your first race of the next season, and observe the difference for yourself!


You can buy Ubiquinol in our online shop here.


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