Going into the new year is often a time to start a new hobby or exercise routine, whether it is with a view to improving your overall fitness or getting back on track after the festive period. Exercise has numerous physiological and psychological benefits for health and well-being, including reducing your risk of diseases, supporting a healthy weight, and improving mood. 

While you may have good intentions, starting and maintaining a regular exercise routine may be difficult for some due to time constraints, low motivation in the colder months, or just not feeling like you have enough energy to work out. However, did you know that the more we exercise the more energy-producing mitochondria we make in our cells – meaning better overall energy throughout the day? 

To produce energy the body needs an essential substance called adenosine triphosphate (ATP), which must be constantly made and replenished to sustain activity. Mitochondria are the powerhouse of our cells and are where most ATP is produced in the body. Not only are healthy mitochondria important for exercise, but exercise is important for healthy mitochondria!

Supplements to support sports and exercise

D-ribose

D-ribose is a naturally occurring sugar molecule that is the main building block of ATP. During exercise, ATP is quickly depleted, leading to fatigue, which could subsequently affect sports performance. While D-ribose can be made in the body, supplementing may offer a quick and readily available substrate for energy production. 

Research has found that D-ribose supplementation can improve exercise and athletic performance and reduce the perceived rate of exertion. Post-exercise fatigue and delayed onset muscle soreness (DOMS) have also been of interest to the athletic community, with research finding that D-ribose, taken at intervals throughout exercise, can help reduce muscle soreness and damage post-workout, which resulted in an improved recovery time. D-ribose may therefore be used to enhance workout stamina and endurance, boost muscle energy during physical activity, and shorten recovery time between workouts. 

Nicotinamide riboside 

Nicotinamide riboside (NR) is a form of vitamin B3 and a precursor to an important molecule called NAD+. NAD+ plays a role in many biological processes including DNA repair, metabolism, and energy production. It is thought that NR can help improve energy levels by increasing enzymes in the body involved in converting food to energy and supporting the production of new mitochondria. Healthy and abundant mitochondria not only support energy production but are essential to health and longevity.

With age, levels of NAD+ decline, which often goes hand in hand with a reduction in energy production and activity. Research suggests that supplementing with NR may improve total energy production and exercise endurance alongside optimising mitochondrial health.

B Vitamins 

Vitamin B12 is used in the metabolism of every cell in the human body. It contributes to normal nervous system functioning through its role in the synthesis of myelin (the fatty layer which surrounds our nerve cells), supports the maturation of red blood cells in bone marrow, as well as acting as a cofactor in fatty acid and amino acid metabolism and DNA synthesis. 

B12, along with other B vitamins, plays an important role in energy production, exercise, and physical performance. It is an essential nutrient that helps convert food into energy, supporting the metabolism of carbohydrates, fats, and proteins in the body to fuel activity. It is needed for ATP and red blood cell production, which is necessary to carry oxygen throughout the body to support aerobic exercise. It is also involved in maintaining the health of the nervous system which directly impacts muscle contraction and coordination during physical activity. 

Low B12 levels can present a range of symptoms including fatigue, weakness, muscle cramping, and reduced stamina, all of which can significantly impact exercise and sporting performance.