The Role of NR in Muscle Recovery and Athletic Performance

We all want to perform our best. Whether that’s as a pro athlete or fitness enthusiast who wants to boost muscle recovery and athletic performance. Nutrition plays a crucial role in supporting these goals, and anything that can help us along the pathway to improvement is sure to capture our attention. And, there’s a molecule on the scene that’s recently fascinated both scientists and the wellness world in equal measure.

NR, or Nicotinamide Riboside as it’s known in the scientific community, is a powerful NAD+ (Nicotinamide Adenine Dinucleotide) booster. You might have heard about NAD+ on the health circuits as a molecule that helps with energy production and muscle function. In this article we’ll discuss how NR is emerging in the health and wellness community as a potential support for our fitness and exercise recovery regimens.

What is nicotinamide riboside (NR)?

Interestingly, Nicotinamide Riboside (NR) is actually a form of vitamin B3 and it acts as a precursor to NAD+ (Nicotinamide Adenine Dinucleotide). This means that our bodies turn NR into NAD+.

If you are into health and fitness, you may have noticed that your newsfeeds and social media are flooded with information about NAD+. But, it’s so much more than a buzz word or trending topic. It’s absolutely vital to a whole host of cellular functions that keep our bodies running like they are supposed to. NAD+ is essentially responsible for converting the food we put in our mouths into energy we can use for things like movement, metabolism, and muscle repair.

Like many other molecules and enzymes in our bodies, NAD+ also declines as we get older.  This downward turn may be responsible for some age-related issues we experience, such as slower recovery and impaired physical performance. Unfortunately, amazing as our bodies are, we can’t simply make more NAD+ without help from precursors like NR.

By raising the levels of NAD+ in our cells, NR supplements may help support our muscles to function and heal more effectively during and after athletic performance. Not only that, NR may also have some anti-aging benefits, helping us to feel a sense of vitality and vibrancy as we age.

How NR potentially supports muscle recovery

We are all painfully familiar with the feeling in our bodies after an intense bout of physical activity. The aches, twinges, and impaired movement in the days following can be both unpleasant and somewhat inconvenient. Wouldn’t it be great if there was something we could take which might potentially help speed up muscle repair and recovery? Let’s have a look into some of the science behind how NR may be able to support us in this area.

1. Boosts NAD+ levels for enhanced muscle repair

According to some recent research, NR is a powerful NAD+ booster, leading to higher levels of this vital molecule in our cells. With more NAD+ available in our blood, our bodies are able to enhance energy production within our muscle cells, which naturally accelerates muscle repair.

2. Improves mitochondrial function for better endurance

The mitochondria are these tiny little organelles which live inside each cell in our bodies. Small but mighty, these miniature powerhouses generate most of the chemical energy our cells need to function. And, you could think of NAD+ as the food these organelles need to keep working properly.

This 2024 scientific review highlights the potential of NAD+ boosters like NR for improving muscle performance and endurance. By raising NAD+ levels, NR helps to feed our mitochondria. More food for them means more energy for us in the form of ATP (Adenosine Triphosphate). We can then use ATP as energy for muscular movement and repair during and after exercise.

3. Supports reduced fatigue during and after exercise

Muscle fatigue can be a real downer for any of us who want to train for longer periods of time. It can feel frustrating when you want to go harder but your body just doesn’t have the stamina or ability to repair fast enough to work out day after day.

Again, by boosting cellular NAD+ with NR, we may be able to produce energy more effectively. This may help us to reduce fatigue and improve stamina, allowing us to train longer and recover faster.

How NR potentially enhances athletic performance

There are a lot of positive potential effects of NR on athletic performance. From increased endurance to improved strength and power output.

However, before we delve into some of these benefits it feels important to mention that while the initial research is promising, there’s a need for more human clinical trials.

1. Improves endurance for better performance

Better athletic performance depends on how our muscles endure the stress we put them under during massive energy output. Think about the way you feel when you use explosive energy for sprinting, or cycling uphill, or serving a fast ball during tennis. You can really feel the effort your muscles make when you push them to their limits.

NR may have the ability to enhance energy metabolism allowing athletes at all levels to challenge the edges of endurance. This 2021 animal and in vitro human cell study suggests that NR supplementation improves muscular performance and endurance. However, it’s important to note the study limitations. Namely that it was conducted on mice and human cells in a laboratory, so the results may not necessarily translate to humans.

2. Increases strength and power output

When we engage in power-based sports, whether solo athletics or team sports, our bodies use a lot of energy to drive our muscles. NR may improve our strength and power output by supporting and optimizing our cells ability to create energy.

We know that NR can increase NAD+ within our cells, which leads to improved mitochondrial (the powerhouse of our cells) performance. This animal study, conducted on mice, looked at the effects of NR supplementation on skeletal muscle and aerobic capacity. The results suggest that NR may be an interesting strategy for improving energy production. It may increase certain muscle fibers, and potentially boost aerobic performance.

Again, we have to be mindful of the fact that much of this research has been conducted in animals and can’t be directly applied to humans.

3. Supports recovery between workouts

Overtraining is a real risk for pro and amateur athletes, and it’s often tempting to keep pushing even though the body might be calling for rest. Recovery time is as important as the exercise itself for effective muscle building and repair.

Because NR raises blood NAD+ levels, and NAD+ helps us to repair our cells more effectively, it may reduce recovery time. This could be a real benefit to anyone who wants to train harder and more frequently without the detrimental effects of overtraining.

But, simply taking an NR supplement doesn’t mean we can go as hard, fast, and frequent as we might want to. We still need to build up our tolerance and endurance for training to make sure we limit the risks of injury.

How to incorporate NR into your routine

Getting more NR into our diets isn’t as simple as eating more NR containing foods. Products like cow’s milk and turkey do contain small amounts of the molecule. But, not in quantities that are enough to offer significant or therapeutic benefits.

If you want to include NR as part of your fitness regimen, it’s likely that you’ll find supplementation the most convenient option. With so many different products to choose from, it can feel daunting knowing which is best for you. Here are several areas you might want to consider when sourcing the best nr supplement:

• Purity and third-party testing. Make sure your product is third-party laboratory tested. This will reassure you that the supplement contains pure NR and is free from potentially harmful contaminants.
• Dosage recommendations. Because human research is still in its early stages, there aren’t any concrete dosage recommendations for NR yet. But, there is some research suggesting that 250-900 mg is generally well tolerated in humans.
• Reputable brands and formulations. A reputable brand should have a long-standing history in the supplement industry. They should be well reviewed and endorsed by healthcare practitioners.
• Consulting a healthcare provider. Before starting on your NR journey, it’s best to speak with a healthcare provider. This is especially important for anyone with pre-existing conditions or taking medications.

Safety and potential side effects

In general, NR supplementation is regarded as being safe. So far there haven’t been any extreme side effects reported. However, it’s always better to be aware of any potential issues that might arise if you take it. Some reported side effects include:

• Mild gastrointestinal discomfort
• Nausea
• Mild headaches

It’s important to always follow the dosage recommendations as listed on the product label and don’t ever exceed the daily dosage. It’s also worth visiting your healthcare practitioner to get personalized dosage and safety advice before you start taking NMN.

Conclusion

The early research into NR for muscle recovery and athletic performance is certainly exciting. Especially for anyone wanting to enhance their capabilities in those areas. NR supplementation can be easily fitted into a busy schedule and may help with overall health, both on and off the training circuit. However, we have to remember that the data surrounding the safety and efficacy of NR is still emerging. It’s not a miracle molecule that provides the answer to all our endurance and recovery woes. We have to consider a training schedule that gradually builds in intensity. We need to make time for rest, and focus on a healthy and balanced whole foods diet.

FAQs

How long does it take to see results from NR supplementation?

It’s not possible to say if and when you’ll see results from NR supplementation. Our bodies all work differently and what happens inside one person’s body won’t be the same in another. Some users say that they’ve noticed results within a few weeks, others report that it takes months to see any noticeable changes.

Can NR improve athletic performance?

There is some early research that suggests NR may help with athletic performance due to its ability to boost NAD+ in our bodies. However, there is a lack of human clinical trials that establish a firm link between the two. For now, the best we can say is that it might help your body produce more energy that it can use for muscle building and repair.

Is NR safe for long-term use?

Because there aren’t any longitudinal human clinical trials using NR, it’s not possible to vouch for its safety long-term. If you are considering taking it over a prolonged period of time, it’s best to talk to your healthcare provider first. They’ll be able to offer qualified and personalized advice based on your unique health profile.

Does NR have any impact on fat loss or body composition?

There is some research into the effects of NR on body fat. However, much of it is conducted on animals and therefore we can’t apply the same findings to humans. Rather than focusing on a specific supplement to improve body composition, speak to a registered diet and fitness coach. They can help create a plan that is right for you.