Sports nutrition is finally moving beyond formulations based on various types of protein and into the realm of cellular health. Emerging research on compounds such as urolithin A, ergothioneine, and paprika xanthophyll point to new ways of supporting mitochondrial function, muscle adaptation, and oxygen use at the cellular level. These innovative ingredients are creating new opportunities for food and beverage brands to position products around energy, endurance and recovery.
Urolithin A is a metabolite produced by gut microbiota from ellagic acid and ellagitannins. Exercise stresses and can even damage, some mitochondria—the organelles inside every cell that generate energy in the form of adenosine triphosphate (ATP). Urolithin A enhances mitophagy—the mitochondria’s “clean-up program”—which removes old, dysfunctional, damaged mitochondria making room for new efficient mitochondria. Damaged mitochondria release reactive oxygen species (free radicals) which can increase inflammation, oxidative stress and muscle fatigue. Mitophagy is an essential process for all humans, particularly athletes who rely on mitochondria to produce sufficient ATP.
Human studies to date show that Urolithin A is safe and improves mitochondria functioning and cellular health in humans. Although urolithin A is produced in the gut, our ability to make this metabolite can vary tremendously among individuals. Moreover, the process declines with age, therefore, urolithin A might not be present in sufficient amounts to deliver a noticeable effect. Urolithin A is best applied in encapsulated form for stability, and can be formulated into RTDs, shots, and other applications targeting recovery.
Ergothionenine is a naturally occurring antioxidant that could help reduce oxidative stress, thereby enhancing recovery and potentially improving endurance and performance. Activity, particularly long or tough bouts of exercise, can increase oxidative stress and inflammation. While stress and inflammation are necessary for muscle adaptation, in excess they can lead to muscle damage and delay recovery. Ergothionenine’s ability to act as a potent antioxidant and anti-inflammatory agent could help protect muscle tissue from damage due to oxidative stress. Supplemental doses have been shown to increase the activity of key antioxidant enzymes, including glutathione peroxidase and superoxide dismutase, and reduce the markers of lipid peroxidation that indicate a decrease in cell damage following exercise.
While the antioxidant vitamins C and E have been shown in some studies to delay early recovery by impairing the muscle signaling pathways essential for hypertrophy, ergothionenine does not impair early muscle signaling pathways. Instead, it supports muscle adaptation by promoting protein synthesis and maintaining specific cells essential for muscle regeneration. Animal research on this compound is promising and shows increased time to exhaustion and maximal aerobic speed suggesting improved endurance.
Paprika xanthopylls accumulate in red blood cells where they protect against oxidative stress and help maintain cell membrane flexibility. These compounds have been studied for their capacity to improve oxygen delivery during exercise by supporting endurance performance. Athletes who consumed small daily doses of paprika xanthophylls (4.5-9mg) for 4-8 weeks were able to perform steady exercise more efficiently, requiring less oxygen and producing less carbon dioxide. They also reported lower subjective fatigue compared to placebo groups.
Competitive athletes are well aware of the benefits of protein, creatine, and other commonly used and well-studied ingredients. Novel ingredients—including Urolithin A, ergothionenine, and paprika xanthopylls—could help athletes and weekend warriors stay in the game for longer, decreasing perceived exertion and improving recovery.
