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Bodybuilders' muscles also become stronger with urolithin-A
A year ago, Ergo-Log reported that supplementation with urolithin-A, a substance that is created in the body when the microflora in the intestines cuts ellagitannins in fruit into pieces, makes muscles stronger in inactive people. We wondered then whether urolithin-A also has such nice effects in athletes. The answer to this question is 'yes'.
Study
Researchers from Jiangnan University in China divided 20 experienced recreational bodybuilders into two groups. For 8 weeks, half of the subjects took a placebo every day, while the other half took 1 gram of urolithin-A daily.
The Chinese used capsules. The subjects took 500 milligrams with breakfast and another 500 milligrams with dinner.
The diet and training of the two groups were identical. The subjects trained 4 times a week.
Results
Supplementation had no statistically significant effect on the increase in the weight with which the subjects could just bench press 1 rep. In the urolithin-A group the increase was indeed greater than in the other group, but this difference was not statistically significant.
However, supplementation did have a statistically significant positive effect on the number of reps that the subjects could do with 60 percent of the load with which 1 rep was still possible.
This is shown in the figure above.
In the supplementation group, the concentration of CRP decreased. This is a cytokine that stimulates inflammation. The researchers suspect that this effect reveals something about the way in which urolithin-A has a positive effect on muscles.
Conclusion
"Our study demonstrates that an 8-week supplementation of urolithin-A (1 g/day) can enhance muscle strength and endurance in male athletes undergoing resistance training", the researchers summarize.
Source:
J Int Soc Sports Nutr. 2024 Dec;21(1):2419388.
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