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Recovery in sports has evolved beyond basic rest, now focusing on reducing inflammation, oxidative stress and muscle damage. Astaxanthin, a powerful antioxidant from microalgae, is emerging as a key ingredient in this shift. Known for its ability to protect muscles from oxidative damage and support endurance, it’s proving beneficial not only for traditional athletes but also for those in gaming/esports. Behnaz Shakersain, scientific affairs manager at AstaReal, explains.

The role of recovery in sports and sports nutrition has evolved significantly in recent years. While it was once seen primarily as rest between training sessions, recovery is now recognised as being vital for sustained athletic performance, long-term health and overall wellbeing. As a result, athletes and fitness enthusiasts are now taking a more holistic approach.

Instead of merely seeking muscle gain through the use of traditional products such as protein shakes and powders, consumers today are increasingly focusing on recovery strategies that reduce inflammation, oxidative stress and muscle damage, and are looking for scientifically-backed ingredients that aid quick and effective recovery. This allows for more innovative solutions, such as antioxidants, to gain ground in the market.  

Microalgae ingredient for reduced muscle fatigue

Astaxanthin, a carotenoid red pigment with high antioxidant power, is increasingly recognised for its role in muscle recovery. Unlike many other antioxidants like β-carotene and lycopene, astaxanthin has no pro-oxidant properties, and is known as “mitochondrial pure antioxidant” – where it helps protect against oxidative stress and muscle damage. 

During exercise, free radicals are generated as a natural by-product of muscle contraction and elevated metabolism, which may contribute to oxidative stress caused by an imbalance between reactive oxygen species (ROS) and antioxidants.

Oxidative stress can impair mitochondrial energy production. However, thanks to its unique molecular structure, astaxanthin can anchor transversely across the lipid bilayer of the cell and mitochondria membranes, providing effective all-round protection against oxidative damage. It neutralises free radicals and so helps preserve muscle integrity which, in turn, reduces muscle damage and fatigue. Research suggests that, in the long run, it may even help attenuate age-related muscle atrophy.

Minimised muscle damage...

Astaxanthin’s potential to support muscle recovery is backed by several studies. In a randomised, placebo-controlled double-blind study on young football players, the athletes took 4mg of astaxanthin derived from the microalgae Haematococcus pluvialis or a placebo daily. After 90 days of supplementation, they undertook a two-hour bout of acute exercise. In the placebo group, ROS levels increased, whereas the antioxidant potential decreased significantly after the study period. This was not the case in the astaxanthin group.

Moreover, plasma markers of muscle damage (creatine kinase and aspartate aminotransferase) were significantly reduced in the players who took astaxanthin. Another randomised, placebo-controlled trial with young football players undertaking a similar supplementation regime also revealed similar benefits for muscle protection. 

In this study, astaxanthin supplementation helped maintain the body’s pro-oxidant/antioxidant balance, reduce inflammation (lower serum C-reactive protein level) and alleviate the (transient) mucosal immunity impairment post-exercise (higher levels of salivary secretory IgA). 

… and lower lactate levels 

Another study with runners further demonstrated the potential of natural astaxanthin to reduce lactic acid build-up. This acid develops during anaerobic respiration, when the muscles are undersupplied with oxygen, leading to muscle fatigue and a burning sensation during intense exercise.

During the study, the runners took 6mg of astaxanthin per day for four weeks. After that, serum lactate levels were analysed before and two minutes after a 1200-metre run. The results revealed that after running, the supplemented athletes had a significantly lower lactate level compared with the placebo group. By supporting aerobic respiration in the mitochondria, astaxanthin is able to reduce lactate formation and improve endurance.  

While all of the mentioned studies focused on muscle protection and the conditions for quick recovery, astaxanthin is also proven to support actual physical activity by enhancing endurance and muscle performance. For example, a trial with cyclists revealed an improvement in time trial performance after astaxanthin supplementation. 

For traditional sports and beyond  

As mitochondria can produce high amounts of free radicals during exercise, natural astaxanthin can be a key player in sports and active nutrition formulas. Its high antioxidant and anti-inflammatory properties make it a versatile tool, delivering benefits in a variety of applications, including improved strength and endurance in elderly people prone to age-related loss of muscle mass (sarcopenia).

Studies also show its potential to reduce eye strain and deliver advantages for cognitive function, both of which can be beneficial in the world of esports. During long gaming sessions, astaxanthin may help support mental alertness, sharp sight and extended physical activity.  

Holistic strategy 

Recovery is crucial for athletic performance and extends far beyond simple rest. During intense exercise, muscles are subjected to stress and tears and require proper recovery to heal and grow stronger. Today, athletes embrace more comprehensive recovery strategies, including proper nutrition, hydration and antioxidant support to reduce inflammation and oxidative stress, both of which can delay recovery and impair performance.

Astaxanthin’s ability to target oxidative stress specifically within the mitochondria supports health and performance over the long term, for traditional forms of sports as well as new, screen-based activities.