Does urolithin A from pomegranate do anything for your muscles and energy?
Urolithin A has the strongest evidence for improving muscular endurance in older adults and muscle strength in middle-aged adults. For athletic performance or body composition the effect is smaller or has not been demonstrated.
Urolithin A improves muscular endurance. In older adults aged 65 to 90 who took 1000 mg per day for four months, the hand and leg muscles could sustain significantly more contractions before fatigue set in, compared with a placebo. In middle-aged adults, muscle strength rose by around 12% after four months. The picture was mixed, however: peak power did not improve significantly in that latter study, and neither the six-minute walk distance nor the maximum rate of energy production in the muscles changed measurably.
In young trained athletes the results are more modest. In a small study of twenty athletes, urolithin A improved isometric strength endurance, but classic strength performances such as bench press or squat did not improve. In endurance athletes who received four weeks of supplementation, perceived exertion during running did decrease, and there were fewer signs of muscle damage after exercise. The time trial itself, however, did not become faster.
What recurs across multiple studies is a decrease in blood-based inflammatory markers and in certain substances that reflect how well the mitochondria (the energy centres of your cells) are functioning. Muscle tissue biopsies also show that urolithin A activates the clearance process for damaged mitochondria. Whether this directly improves athletic performance has not yet been demonstrated conclusively.
On body weight, fat mass, cardiovascular measures or overall physical functioning, urolithin A has no demonstrable effect. Side effects were not seen significantly more often in people using urolithin A than in those receiving a placebo across multiple studies: the supplement appears to be well tolerated.
The evidence rests on multiple studies in which participants were randomly assigned to urolithin A or a placebo, supplemented by a review of five such studies. Participants ranged from middle-aged individuals to older adults and trained athletes. A small study of twenty athletes constitutes weak evidence on its own. The researchers measured varying outcomes (strength, endurance, energy production, running performance), not all of which showed significant improvement, even in the larger studies.
What does urolithin A do to your muscles and mitochondria?
Urolithin A shows positive effects on the health of your cells' energy factories and on muscle strength in small studies, but the evidence is still limited. Larger independent studies are lacking, so treat the promising claims with appropriate scepticism.
What is urolithin A and does it work?
Urolithin A appears safe and has shown a modest effect on muscular endurance in some studies, but the hard endpoints fell just short in several studies. Wait for independent research before placing high expectations on it.
How much protein do I need to maintain my muscle mass?
For most healthy adults who want to maintain their muscle mass, 1.2 to 1.6 grams of protein per kilogram of body weight per day is a well-supported target, especially when combined with strength training.
When is the best time to eat protein for your muscles?
Distribution throughout the day matters most: eat a portion of 20-40 g of protein every 3 to 4 hours, and the precise timing around your workout is a secondary concern.
Does a protein snack before bed help with muscle building?
Studies show that 20 to 40 grams of casein before bed measurably increases overnight protein production in young men who do strength training. It remains unclear whether the timing itself makes the difference or simply the extra protein intake overall.
Can peptides contribute to muscle growth or recovery in older adults?
Peptides, especially in combination with resistance training, can make a measurable contribution to muscle mass and strength in older adults. The strongest evidence applies to collagen peptides and plant-based protein; ideally combine them with exercise for the greatest effect.