Best Supplements for Energy and Focus
Energy is the power house that every person needs to live a normal, healthy and natural life. But, sometimes cellular imbalance in the body develops low energy levels and people feel tired after doing normal daily activities, any physical activities or sport activities. This is a chronic and big problem in today’s world. Cells needs energy to work continuously, without stopping for a minute and delay or obstacle in energy production may damage or destroy cells.
A well-balanced diet, enough sleep and exercise regularly energizes the body and makes mind sharp and focused. What we eat is highly important for providing energy to the cells and makes body fit and fine. Some energy supplement can also helps to maintain the body energy levels and make people fit. These energy supplements boost the energy levels at desired levels and balance the hormonal and cellular functions in the body. Some of these energy and focus supplements includes
Creatine is one of the best known compound that enhances performances in high-intensity exercises and found naturally in poultry, pork, red meat, and fish. It is a great source of quick energy in the body. According to Naderi et. al (2016) , the single intake of creatine has boost high-intensity performance and make provide a person high energy for short duration exercises such as jumping, weightlifting etc. The energy currency of life is Adenosine triphosphate (ATP). The body uses ATP for energy and ATP loses its one phosphate group and becomes Adenosine diphosphate. When, body needs quick energy, creatine gives its phosphate group to ADP and makes ATP. This process gives instant high energy and make body to perform high intensity tasks. This increased energy supply boost muscle strength and size, which eventually boost a person ability to perform activities.
Dietary fiber, which is present naturally in fiber-rich foods such as vegetables, fruits, whole grains, and legumes has many beneficial effects on body and health. The desired recommended levels of dietary fiber is around 25 g/d for adult women and 38 g/d for a adult men. Dietary fiber supplements are rated on the level of their solubility, viscosity, rate of fermentation, and gel formation. McRorie, J. W. (2015) as found that dietary fiber has specific health benefits which includes cholesterol lowering, improving glycemic control, low constipation, normalize stool movement and depressing diarrhea. Dietary fiber is also highly effective in weight loss.
Carbohydrates and protein supplements
There are many supplements that provides energy and concentration and also has nutritional values. Mostly, these supplements are known as a potential energy source, a cellular component, an anabolic enhancer, or a recovery unit. According to Arieli, R., & Lahav, Y. (2016) carbohydrates enhances a person performance by enhancing glycogen levels and delaying fatigue in the body when consumed just before or after the exercise.
Schubert et. al , (2013) suggested that protein and amino acid supplements optimize the body composition in strength related sports by playing an anabolic role. Vitamin C and E and Carotenes are known as dietary antioxidants and prevent body from oxidative stress.
β-alanine supplement is now a common practice in sport persons as it has wide ergogenic effect. According to Ducker et.al, (2013) β-alanine supplementation increases intramuscular carnosine content that eventually increaes muscle buffer capacity for high intensity exercise. Β-alanine is highly effective supplement for the exercises that depends on ATP synthesis from anaerobic glycolysis. Research says that β-alanine supplementation is not only used to enhance sport performances but also used to provide high intensity training to athletes. The consumption of β-alanine increases resistance training performance and training capacity in athletes (Bellinger, 2014).
beetroot juice supplementation provides ergogenic effect with high oxidative energy metabolism. Beetroot has inorganic nitrate (NO3-) in abundance and intake of beetroot increases concentration of blood nitric oxide (NO) in the body. The increased contraction of NO enhance blood flow and increase muscle contraction. Research conduct by Domínguez et. al , 2018) shows that a single dose of beetroot juice for few days may improves performance for short-duration high-intensity efforts. It is observed that quick phospho creatine resynthesis is responsible for it as it delayed depletion during exercises. Beetroot juice supplement also improves muscle strength and functioning.
Caffeine with L-Theanine
Caffeine is commonly known for its energy-boosting properties, present in coffee, tea, cocoa, soda and energy drinks. Generally, people are avoiding caffeine as it develop nervousness, irritability, low energy levels and restlessness. But, it is researched that caffeine consumed with L-theanine may permit these side effects. L-theanine is an amino acid which is naturally found in tea. It is believed that it increase without enhancing drowsiness. Studies revealed that the combination of L-theanine and caffeine improves memory and decrease tiredness and mental problems (Kahathuduwa et. al , 2018). It has energy boosting properties and put a synergistic action on lowering mind distraction.
the consumption of sodium bicarbonate can enhance concentration of blood bicarbonate and increasing extracellular buffering of hydrogen ions in the working muscle. This kind of “bicarbonate loading” involves high levels of anaerobic glycolysis and gives an ergogenic condition for sport activities. Normally, this activity is restricted by the body ability to handle the progressive increase in intracellular acidity. Bicarbonate loading process has positive effect on the sports performance involves exercises and high-intensity work (Burke, 2013). It also promotes training performances and athletes ability to participate in the specific event.
There are many ways to maintain the energy levels and focus but it is not possible for all the people to adapt that and exercise regularly. Energy supplement helps in body energy-boosting when it needs most. Energy and focus supplement increase energy while exercising or when people required quick energy for work. Enough sleep, exercising, and eating well are the keys to restore and rejuvenate body. If a person feels low energy or tried then may be he wants enough sleep to make him energize. Hormonal imbalances and nutritional deficiencies are the other causes of low energy. Listed supplements are highly effective in restore, renew, and balance the body.
McRorie, J. W. (2015). Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 2: What to Look for and How to Recommend an Effective Fiber Therapy. Nutrition Today, 50(2), 90–97. http://doi.org/10.1097/NT.0000000000000089
Naderi, A., Earnest, C. P., Lowery, R. P., Wilson, J. M., & Willems, M. E. (2016). Co-ingestion of nutritional ergogenic aids and high-intensity exercise performance. Sports Medicine, 46(10), 1407-1418. https://link.springer.com/article/10.1007%2Fs40279-016-0525-x
Burke, L. M. (2013). Practical considerations for bicarbonate loading and sports performance. In Nutritional Coaching Strategy to Modulate Training Efficiency (Vol. 75, pp. 15-26). Karger Publishers.
Ducker, K. J., Dawson, B., & Wallman, K. E. (2013). Effect of beta alanine and sodium bicarbonate supplementation on repeated-sprint performance. The Journal of Strength & Conditioning Research, 27(12), 3450-3460.https://www.ncbi.nlm.nih.gov/pubmed/23524361
Arieli, R., & Lahav, Y. (2016). ERGOGENIC SPORT SUPPLEMENTS FOR ATHLETES. Harefuah, 155(6), 370-3. https://www.ncbi.nlm.nih.gov/pubmed/27544991
Bellinger, P. M. (2014). β-Alanine supplementation for athletic performance: an update. The Journal of Strength & Conditioning Research, 28(6), 1751-1770. https://www.ncbi.nlm.nih.gov/pubmed/24276304
Domínguez, R., Maté-Muñoz, J. L., Cuenca, E., García-Fernández, P., Mata-Ordoñez, F., Lozano-Estevan, M. C., … & Garnacho-Castaño, M. V. (2018). Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts. Journal of the International Society of Sports Nutrition, 15(1), 2. https://www.ncbi.nlm.nih.gov/pubmed/29311764
Schubert, M. M., & Astorino, T. A. (2013). A systematic review of the efficacy of ergogenic aids for improving running performance. The Journal of Strength & Conditioning Research, 27(6), 1699-1707.
Kahathuduwa, C. N., Dhanasekara, C. S., Chin, S. H., Davis, T., Weerasinghe, V. S., Dassanayake, T. L., & Binks, M. (2018). l-Theanine and caffeine improve target-specific attention to visual stimuli by decreasing mind wandering: a human functional magnetic resonance imaging study. Nutrition Research, 49, 67-78. https://www.ncbi.nlm.nih.gov/pubmed/29420994
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