Micronutrients & recovery
Urolithin A supplementation (1000 mg/day for 4 weeks) significantly reduces indirect markers of muscle damage (creatine kinase) and ratings of perceived exertion following intense exercise in highly trained male distance runners, facilitating recovery without enhancing actual running performance.
If you are a highly trained male distance runner, taking 1000 mg of Urolithin A daily for 4 weeks may help you recover faster from hard workouts by reducing muscle damage markers and perceived exertion. However, do not expect this supplement to make you run faster in races. It supports recovery, not performance output.
UA supplementation significantly lowered ratings of perceived exertion (RPE, p = 0.02) and reduced indirect markers of post-exercise muscle damage (CK, total area under the curve p < 0.0001) following the 3000 m time trial compared with PL... UA supplementation did not further enhance performance in highly trained male endurance athletes.
Why this rating
Double-blind, placebo-controlled clinical trial with a homogeneous, highly trained population (n=42), though the performance arm was underpowered for the primary endpoint.
Source
Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners
Jamie Whitfield et al. · Sports Medicine · 2025
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