What Are Mitochondria And How To Improve Their Function For Faster Recovery And Increased Performance?
What are mitochondria and how to give them a boost?
There’s a lot more to mitochondria than the oft-repeated quote about them being “powerhouses of the cell.” Although this is true, the mitochondria do
In order to understand how our mitochondria really help us, especially when we’re recovering from workouts, wanting to increase physical performance, heal faster and have more energy, we need to learn a little bit about what they are and the role they play in our cells.
In this article, we’ll cover the many ways mitochondria are responsible for energy, recovery, fitness and performance. The general consensus is that mitochondria are a key player in so many bodily functions and it is also important to understand how we can improve mitochondrial function by using sauna, cold exposure, diet, exercise and exposure to natural light or red light products.
What are mitochondria and what function do they play?
Mitochondria are organelles in cells that are responsible for energy production. In order for the cell to function properly, Mitochondria must produce enough ATP (adenosine triphosphate), which can be accomplished through respiration (a process that involves the breakdown of glucose to produce ATP).
Respiration can be done in one of three ways: aerobic, anaerobic and mitochondrial. Aerobic respiration requires oxygen and produces the most ATP. Anaerobic respiration does not require oxygen, but it produces less ATP. Mitochondrial respiration occurs in mitochondria and uses oxygen to produce ATP.
The body needs ATP for many things, including muscle contraction, nerve impulse transmission, and chemical reactions. If there is not enough ATP, the cell cannot function properly.
Benefits of having good mitochondrial function
When your body's mitochondrial function is optimal:
You will have more energy: mitochondria are responsible for producing energy in the form of ATP, and when they're not working properly, you'll feel tired and sluggish.
Recovery from exercise is faster: mitochondria help to clear out metabolic waste products like lactic acid. These waste products can build up and cause muscle soreness if they’re not maintained.
Your immune system will strengthen: mitochondria produce important antioxidants that help to protect the cells from damage. If your body’s mitochondrial function is affected, you may be susceptible to illness and infection.
Your cognitive function will improve: mitochondrial dysfunction has been linked with cognitive decline and dementia, so keeping your mitochondria healthy may help to keep your mind sharp as you age.
All of these benefits are due to the fact that mitochondria are responsible for producing energy in the cells. When they are working to its fullest, they produce more energy, which leads to better performance and faster recovery.
There are a few things you can do to improve it are:
Eat a healthy diet that includes plenty of antioxidants: Research has shown that a diet rich in antioxidants can help to improve mitochondrial function. Some foods that are high in antioxidants include berries, dark leafy greens, and dark chocolate.
Exercise regularly: Exercise is important for overall health. When you exercise, your cells produce more energy, which can help to improve the function of your mitochondria.
Get enough sleep: When you sleep, your body has a chance to rest and repair itself, including the mitochondria.
Take supplements such as CoQ10 or PQQ: These help to increase energy production and protect mitochondria from damage.
Dave Asprey, founder of Bulletproof, is a big proponent of “ biohacking” – using science and technology to improve upon the human body and mind. One area he focuses on is optimizing mitochondrial function, knowing that a strong, steady mitochondria allows the body to perform to its best.
By taking care of your mitochondria, you'll be able to enjoy all the benefits that come with having optimal energy production in your cells.
How to increase mitochondrial function and ATP
There are many natural ways to boost mitochondrial function. There are so many environmental, physiological, psychological and biochemical factors that influence mitochondria, but there are also a few simple tools that you can use to boost mitochondrial health and improve recovery time, have more energy, sleep better, heal faster, improve skin and more.
The main practices I use on a regular basis for mitochondrial health are sauna (infrared, traditional or steam), ice baths or cold plunge, natural sunlight and red light, quality nutrition and daily exercise.
Sauna for mitochondria
The sauna is one of the oldest and most effective ways to strengthen your mitochondria. The heat increases blood flow and speeds up the removal of toxins from the body.
Infrared saunas, as you may have heard about them, are said to have many benefits relating to mitochondrial function too. Infrared saunas use light to heat your body instead of heating the air around you like a traditional sauna. This form of heat is said to penetrate deeper into your muscles and tissues, which can help increase blood flow and relieve pain.
It's recommended to use the sauna for at least 20 minutes per day to best see results. To read more about saunas and its lasting benefits across the body, check out our article on the subject here.
Cold Plunge for mitochondria
A cold plunge is where you expose your body to very cold water for a short period of time, typically no more than 3 minutes. This can be done either in a pool, lake, or even an ice bath. The key is to make sure the water is cold enough (ideally below 50 degrees Fahrenheit) and that you don’t stay in for too long.
The reason cold water immersion can help improve your mitochondria is because it helps improve blood flow and circulation. When your body is exposed to the cold, it causes your blood vessels to constrict. But as you acclimate to the cold, your blood vessels will start to dilate and open up. This increased blood flow can help deliver more oxygen and nutrients to your cells, which can then be used for energy production.
A study published in the journal Frontiers in Physiology found that cold water immersion can help improve ATP production in skeletal muscle cells. In the study, researchers exposed human skeletal muscle cells to cold water (15 degrees Celsius) for 30 minutes. They found that cold water immersion increased ATP production in the cells by up to 25%.
Red Light and natural sunlight for mitochondria
Red light has been shown to increase mitochondrial function and ATP production. To begin, red light has been shown to increase mitochondria and improve their function, according to this study reviewed by Dr. Cleber Ferraresi from Joovv.
Red light has also been shown to help regenerate damaged mitochondria. The following study, ‘Near infrared radiation rescues mitochondrial dysfunction in cortical neurons after oxygen-glucose deprivation’, found that red light helped neurons that had been deprived of oxygen and glucose to recover mitochondrial function more quickly.
Natural sunlight, meanwhile, is the best way to increase levels of vitamin D, which is critical for strengthening your mitochondria. Vitamin D helps mitochondria convert glucose into energy and also plays a role in calcium absorption, both of which are important for muscle contraction.
So get outside and soak up some rays whenever you can. If you can’t get enough sun, consider taking a vitamin D supplement and doing a daily session in front of a quality red light therapy panel.
Exercise for mitochondria
Aerobic exercise
Aerobic exercise is any type of cardiovascular conditioning that gets your heart rate up and keeps it there for an extended period of time. This could be running, biking, elliptical training, stair climbing, rowing or anything else that elevates your heart rate and makes you breathe heavier.
Aerobic exercise has been shown to be beneficial for mitochondrial function. In one study, rats that were put on an aerobic exercise program had significantly more mitochondria in their muscle cells after eight weeks, compared to sedentary rats.
In another study, people with COPD (chronic obstructive pulmonary disease) who did aerobic exercise training three times per week for 13 weeks had an increase in mitochondrial enzymes and improved mitochondrial function.
Interval training
Interval training is a type of exercise that alternates between periods of high-intensity and low-intensity activity, or ‘work’ and ‘rest’. Interval training can be adapted to any type of exercise, including running, swimming, biking, and rowing.
The benefits of interval training are that it can help you:
Improve your aerobic fitness.
Increase your anaerobic threshold.
Burn more calories in less time.
Improve the efficiency of your mitochondria.
Sprint training
Sprint training is a type of interval training that alternates between short bursts of high-intensity activity and periods of rest or low-intensity activity. This form of exercise is designed to push your body to its limits during the sprints, followed by recovery phases that allow for brief recuperation. Sprint training can be adapted to any type of exercise, including running, swimming, biking, and rowing, making it versatile and accessible for various fitness levels and preferences. Incorporating sprint training into your routine can enhance cardiovascular health, boost metabolism, and improve overall athletic performance.
Resistance training
Resistance training is a type of exercise that uses external resistance, such as weights or your own body weight, to work your muscles. The resistance can come from dumbbells, barbells, resistance bands, or other sources. This form of training is essential for building muscle strength and endurance, improving bone density, and enhancing overall physical fitness. It can be tailored to various fitness levels and goals, from muscle building to toning and rehabilitation. By regularly incorporating resistance training into your exercise regimen, you can achieve greater muscle definition, increased metabolic rate, and improved functional strength for daily activities.
High-intensity interval training
High-intensity interval training (HIIT) is a type of exercise that alternates between short bursts of high-intensity activity and periods of rest or low-intensity activity. HIIT can be adapted to any type of exercise, including running, swimming, biking, and rowing.
Dr. Rhonda Patrick of Found My Fitness and the University of San Francisco has researched how mitochondria function and how to improve their function for faster recovery and increased performance, particularly through high-intensity interval training, which has been shown to be more effective than moderate-intensity continuous training at increasing mitochondrial content and improving mitochondrial function.
The key is to push yourself hard for short bursts of time and then recover for a minute or two before going hard again. If you're new to interval training, start with 30 seconds of high-intensity activity followed by one minute of recovery. As you get more fit, you can increase the duration of the high-intensity intervals and decrease the duration of the recovery periods.
Diet for mitochondria
A good diet is critical for optimising your mitochondria. To start, you need to eat enough calories to meet your energy needs. This is particularly important if you are intending to improve performance or create physical adaptions like muscular hypertrophy. In saying this, there is also no reason to starve yourself if you're trying to lose weight, although periods of fasting can improve mitochondrial function too.
Second, make sure you're eating a balanced diet with plenty of healthy fats and quality animal products, fresh vegetables, fruits, and quality protein sources. A diet high in sugar and refined carbs can actually decrease mitochondrial function. Research has also shown that a ketogenic diet can be beneficial to improve mitochondrial function. The best options would be:
Grass-fed beef
Wild salmon
Organ meats like liver and kidney
Organic chicken
Pastured Eggs
Nuts and seeds
Avocados
Coconut oil
Olive oil
Finally, consider supplements that can help improve mitochondrial function. These include CoQ10, creatine, and omega-3 fatty acids because they help improve energy production, protect mitochondria from damage, and reduce inflammation.
Conclusion
To wrap up, mitochondria are organelles in your cells that create energy. When they function properly, they help to create ATP (adenosine triphosphate), which is the energy currency of your cells. However, when they are not functioning optimally, you may experience fatigue, muscle weakness, and other symptoms.
There are several things you can do to improve mitochondrial function, including:
Eating a healthy diet that is rich in antioxidants and nutrients.
Exercising regularly.
Taking supplements such as CoQ10, Acetyl L-carnitine, and magnesium.
Reducing stress levels.
By following these tips, you can help to improve your mitochondria and overall health.
