When it comes to energy, most people think of carbs, protein, and caffeine (I see you over there, Starbucks). But there’s another major player in the energy game that you probably don’t give enough credit to: your mitochondria.

Every cell in your body contains these tiny organelles. They are the powerhouses that produce the energy your body needs to function. They’re not just responsible for fueling your workouts—they also play a significant role in your endurance, recovery, and overall health. There’s a lot coming against your mitochondria these days. If not taken care of, these energy factories can get worn down. The good news? Keeping your mitochondria in top shape is easier than you might think.

Let’s dive into why mitochondrial health is so important for your performance and recovery—and how you can optimize it.

Honoring the Body’s Natural Cycles

Our bodies have a natural rhythm, much like the Earth—time of rest and dormancy, and times of refreshing and renewal. In the Northern Hemisphere, the Spring Equinox marks a time of renewal and fresh energy— both in nature and within us. As the days grow longer, this is the perfect opportunity to honor the natural cycles of rest, renewal, and growth.

One way to honor your body's natural cycle is to take the time to optimize your mitochondrial health. Doing so can set you up for more energy, endurance, and faster recovery as you embrace the energy of the season ahead. 

What Are Mitochondria?

Mitochondria are the energy factories of your cells. Every time you move, think, or even rest, your mitochondria are hard at work, converting the food you eat into ATP (adenosine triphosphate), the energy currency your body uses to fuel every process [1].

Mitochondria are especially concentrated in high-energy tissues like muscles, the brain, and the heart. They also help manage oxidative stress by neutralizing harmful free radicals and protecting cells from damage. So, basically, they’re doing a lot behind the scenes to keep your body running smoothly.

But here's the kicker: Mitochondria aren't just important for basic cell function—they’re crucial for athletic performance and recovery. The better your mitochondria are working, the more energy you can produce. And you know what that means — better endurance and faster recovery. Let’s take a look at how mitochondrial health impacts both.

Red/Infrared Light and Mitochondrial Health

One powerful way to enhance your mitochondrial function is through exposure to Red and Infrared light. These wavelengths of light have been shown to directly benefit mitochondria by stimulating the production of ATP, your body's primary energy source [2]. Red/ Infrared light therapy works by penetrating the skin and reaching the mitochondria inside cells. This exposure helps improve mitochondrial efficiency. Among these are increased energy production and reduced oxidative stress—key factors in better recovery and performance.

Studies suggest that Red/Infrared light can also promote the repair of damaged tissues and reduce inflammation, making it an excellent addition to your post-workout recovery routine. The combination of better mitochondrial function and faster tissue repair means less fatigue and soreness. Guess what that means? That's right—quicker recovery and improved performance in the long run.

Mitochondria and Endurance

Think of your mitochondria as your personal energy factories. The more efficient they are, the more fuel you can generate for long workouts and intense physical activity. When you exercise, your mitochondria produce ATP. This ATP powers your muscle contractions and helps you push through fatigue.

The more mitochondria you have—and the more efficient they are—the longer you can sustain activity. In fact, regular aerobic exercise (like running, cycling, or swimming) can actually increase the number of mitochondria in your cells. This increase gives you a boost in endurance over time. That’s right—more mitochondria = more energy to go the distance.

Mitochondria and Recovery

Recovery is a crucial part of any fitness routine, and your mitochondria play a major role in speeding up the process. After a tough workout, mitochondria help repair muscle tissue, reduce inflammation, and neutralize oxidative stress. If your mitochondria are functioning properly, your recovery time will be shorter. In other words, you'll feel less sore the next day.

Without optimal mitochondrial function, recovery takes longer. It can also leave you feeling sluggish and fatigued. That’s why supporting mitochondrial health is essential—not just for performance, but for bouncing back quicker after each workout.

Signs Your Mitochondria Could Use a Little Help

How can you tell if your mitochondria are starting to slack off? If you're experiencing any of the following, it may be time to give them some extra attention:

• Fatigue: Feeling drained even after a full night’s sleep? It could be a sign that your mitochondria need support.

• Slower recovery: If you’re more sore than usual after exercise, your mitochondria might be struggling to repair muscle damage.

• Decreased endurance: Can’t seem to push through that final set or that last mile? Your mitochondria may need a tune-up.

• Chronic inflammation: If inflammation lingers long after your workout, it’s a sign your mitochondria are overwhelmed.

How to Support Your Mitochondrial Health

Good news: Keeping your mitochondria happy isn’t as complicated as it might seem. Here are some simple ways to optimize mitochondrial function and improve your overall energy, endurance, and recovery:

1. Sleep Well

Mitochondria work best when you’re well-rested. Make sure you’re getting 7-9 hours of quality sleep every night to allow your mitochondria to recharge.

For more tips on how to get the most REM sleep each night, check out this quick video.

Still need help? Try listening to this REM Sleep Music  to promote deep relaxation and natural melatonin release. 

2. Manage Stress

Chronic stress is a major mitochondrial drain. Practices like meditation, deep breathing, or even just taking a break when needed can help keep your stress levels in check.

5 Quick Breathing Exercises you can do anytime, anywhere

3. Fuel with the Right Nutrients

Certain nutrients are essential for mitochondrial function. Make sure you’re eating a balanced diet with:

• B vitamins (found in whole grains, legumes, and leafy greens)

• Magnesium (found in nuts, seeds, and leafy vegetables)

• CoQ10 (a powerful antioxidant found in meat and fish)

• Ribose (supports ATP production and recovery)

• Antioxidants like Vitamin C and Vitamin E to protect against oxidative damage

4. Get Moving

Exercise is one of the best ways to support mitochondrial health. Regular aerobic exercise and strength training help stimulate the production of more mitochondria. This helps improve your energy and endurance.

5. Consider Supplements

If you want to give your mitochondria a little extra boost, consider adding supplements like:

• CoQ10: Helps with ATP production and supports energy levels.

• Magnesium: Essential for mitochondrial function and muscle relaxation.

• Ribose: Helps regenerate ATP, especially useful after intense workouts.

• B Vitamins: Play a key role in energy production and metabolism.

Conclusion: Prioritize Your Mitochondria for Peak Performance

Whether you're training for a race, working on improving your strength, or just trying to stay energized throughout the day, mitochondrial health is key. Prioritizing sleep and managing stress help your mitochondria operate smoothly. Fueling your body with the right nutrients, as well as targeted supplements, can also optimize mitochondria function. Incorporate all of this and you have a receipe for better performance, quicker recovery, and more sustainable energy. 

So give your mitochondria the care they deserve—they’re the real MVPs behind every workout, every recovery, and every goal you crush.

References

1. Sabzali Javadov, et al. (2020). Cells. May 9;9(5):1177. doi: 10.3390/cells9051177

2. Joseph Tafur, et al (2008). Photomed Laser Surg. Aug;26(4):323–328.doi: 10.1089/pho.2007.2184