An acute bout of exercise, especially high-intensity exercise, promotes fatigue by downregulating complex 2 (II) of the electron transport chain (ETC). Electrons created in the Kreb cycle of the mitochondria is transporter to the ETC, where the electrons flow from complex 1 & 2 all the way through to complex 4 and 5 to create energy (ATP).
A reduction in complex 2 activity causes a buildup of electrons at complex I and a decrease flow of electron through the ETC and thus is reduction in energy production (R).
This is proposed as one of the major reasons for the onset of fatigue.
Complex 2 of the ETC is also known as Succinate dehydrogenase (SDH) or succinate-coenzyme Q reductase (SQR), which is also an enzyme complex in the Kreb cycle. So if this enzyme slows down, not only does the ETC slow down, but also the Kreb cycle.
Firstly, complex 2 uses vitamin B2 as a cofactor so supplying more vitamin B2 can speed it up again.
Secondly, providing succinic acid itself promotes complex 2 activity and will speed up the ETC and ATP production.
Thirdly, there is an alternative to complex 2 for the electrons from complex I to flow to complex 4. It’s called an alternative electron acceptor. Methylene blue is such a perfect compound. It takes the electrons from complex I, bypasses complex II, and gives it to complex IV further down for the production of water, CO2 and ATP.
Providing these three substances will have an exercise boosting effect and prevent fatigue. I always take methylene blue, vitamin B2 and succinic before my sprint training and it really helps against fatigue.
- Methylene blue – 5mg (IdealabsDC (product: Oxidal))
- Succinic acid – 200mg (Amazon)
- Vitamin B2 – 10mg (Amazon)(iHerb)
Complementary to the stack above, I also always take the following alongside it:
Remember to have eaten a bunch of carbs at least 2 hours before training for maximum performance.
As always, thanks so much for reading my article.
If you found it helpful and insightful please like and share so others can also benefit from this information and feel free to leave a comment down below if you have any questions for me.
Sign up for my FUN FACT FRIDAY Newsletter
Where I share a weekly dose with my readers of small things I did that week; things I found interesting, maybe a good book I’m reading, something I’m experimenting with, an inspirational quote etc., and will also give you a link to the article I did that week.
So don’t miss out!