For most of us, life is a balancing act. In a perfect world, we’d all have time during our day to devote to our health. But in the real world, 24 hours a day doesn’t seem like nearly enough time to fit in work, school, family and the plethora of responsibilities that life throws at us. Whether it’s working long hours, lack of sleep, eating the wrong foods, or staying out too late, the mixture of poor diet and lifestyle creates a perfect cocktail for low energy. And, despite our best efforts to exercise daily, eat right, and sleep well, life in the 21st century is very demanding. This constant onslaught can deplete our bodies on a cellular level.
That said, so many of us go for the caffeine that may help to give us an immediate boost. However, caffeine is not a long-term solution. We’ve all experienced that energy crash a few hours later. Plus, reach for caffeine too often, and you might develop a dependence, needing increasing amounts to achieve the same effect. Additionally, while you may be treating the symptoms of fatigue, the underlying cause persists.
Thankfully, whether you are a coffee drinker or not, it is helpful to know that there are also dietary supplements that can help you feel more energized. There is a wide range of clinical trials indicating vitamins, minerals and botanical supplements can significantly contribute to energy levels without the risk of dependence or side effects associated with caffeine. The following are my supplement recommendations for increased energy and stamina, and can be easily found on retail shelves:
Beta Alanine: An amino acid derivative, beta alanine has been shown to increase intramuscular carnosine content, which can increase the body’s ability to buffer hydrogen ions. During exercise, your body accumulates hydrogen ions. These hydrogen ions contribute to lowering pH, which ultimately results in fatigue. Beta alanine can reduce fatigue and improve exercise performance and training volume.
Beta alanine has been shown to improve performance and delay fatigue during high-intensity activity. Interval training and even lifting to improve running economy are all aspects of training that’ll benefit from beta-alanine supplementation. In fact, several studies have found positive effects on endurance performance, including cycling performance and rowing times, with beta-alanine supplementation.
CoQ10 (Ubiquinol): CoQ10 is one of those encompassing dietary supplements with both general health benefits (e.g., anti-aging, antioxidant) as well as specific health applications (e.g., cardiovascular, diabetes, etc.) It is a fundamental component in energy production, immune response and protection against damage by free radicals. CoQ10 is part of the mitochondrial electron transport system and is synthesized in all cells. It is essential to the body’s production of energy in the form of adenosine triphosphate (ATP). This holds special importance for the heart, which is loaded with mitochondria and has the body’s highest concentration of CoQ10 because of the significant demands made upon it.
Aging reduces access to CoQ10. The body’s declining capacity to extract and assimilate CoQ10 in later years plays a role in the development of various cardiovascular conditions. Ubiquinol is the reduced form of CoQ10 and the most highly absorbed. Ubiquinol is directly used in human metabolism as a lipid-soluble antioxidant. While standard CoQ10 (ubiquinone) supplements can be converted into ubiquinol in the body, this conversion can be less efficient in some individuals, based on age, genetics, blood sugar status or level of oxidative stress.
Flavonoid Root: A breakthrough extract that significantly improves cardiovascular health and the flow of oxygen-rich blood through the arteries, creating increased energy. This extract is supported by new science that provides unmatched antioxidant properties and powerful cardiovascular health benefits, including increased flow of oxygen-rich blood.
Recently, the results from a 94-person double-blind, placebo-controlled study were published in the scientific journal Food and Nutrition Research (April 2016).1 The study examined the effect of a unique flavonoid root extract on the thickness of the artery wall using CIMT (carotid intima-media thickness). CIMT is considered a strong indicator of overall cardiovascular and arterial health.
Following one year of flavonoid root extract consumption, mean CIMT, total cholesterol, LDL levels and blood pressure decreased. This suggests that this ingredient may attenuate the development of oxidation and of related cerebral vascular issues.
This extract acts like a nitric oxide booster supporting increased blood flow and oxygen to the skeletal muscle for increased energy and endurance! Furthermore, this extract will facilitate the removal of exercise-induced lactic acid build-up, which reduces fatigue and recovery time in people of all ages.
Glycine Propionyl-L-Carnitine (GPLC): Consists of a molecular bonded form of propionyl-L-carnitine and one of the carnitine precursor amino acids, glycine. Two recent studies have demonstrated an increase in blood levels of nitric oxide with oral GPLC intake, at a daily dosage of 4.5 grams (Bloomer et al., 2007; in press).2,3 These findings agree with other recent work using PLC exclusively (Lofreddo et al., 2007),4 which demonstrated an increase in blood nitric oxide in response to 6 grams per day of PLC given via intravenous infusion.
Magnesium: Creates energy by activating adenosine triphosphate (ATP), which is the fundamental unit of energy within the body’s cells. Without proper levels of magnesium, the nutrients that you take in through food and supplements would not be metabolized into energy.
Protein: It doesn’t matter if you’re eating gluten free, low carb, low fat, paleo, or whatever the latest diet trend is—you need protein. While it’s not uncommon for endurance athletes to place more focus on carbohydrate intake, protein is essential for the repair, construction, and maintenance of muscle mass. Additionally, when you exercise for prolonged periods of time, your body turns to protein as an additional source of energy, making it even more important to consume adequate protein so that you don’t sacrifice your muscle tissue. If you want to get the most out of your protein supplement, try consuming it with a carbohydrate, as the combination of macronutrients may lead to superior rates of protein and glycogen synthesis. Your local health food store stocks a wide range of proteins, including whey, casein, egg, hemp, pea, soy and spirulina, among others.
Supplements can help you stay energized throughout the day, but they’re no substitute for your body’s basic needs: getting adequate sleep, eating a healthy diet, staying hydrated and exercising regularly.
If you maintain a healthy lifestyle but still feel like something is missing, the aforementioned supplements may address your lack of energy. Unlike some solutions that provide a temporary solution, these supplements can set you up for long-term wellness. Additionally, they each offer unique benefits beyond increasing your energy and stamina. VR
References:
1 Fogelman Y, Gaitini D, Carmeli E. Antiatherosclerotic effects of licorice extract supplementation on hypercholesterolemic patients: decreased CIMT, reduced plasma lipid levels, and decreased blood pressure. Food Nutr Res. 2016;60:30830-5.
2 Bloomer RJ, Smith WA, Fisher-Wellman KH. Glycine propionyl-L-carnitine increases plasma nitrate/nitrite in resistance trained men. J Int Soc Sports Nutr 2007;4(1):22.
3 Bloomer RJ, Tschume LC, Smith WA: Glycine propionyl-L-carnitine modulates lipid peroxidation and nitric oxide in human subjects. Int J Vitam Nutr Res, In Press.
4 Loffredo L, Marcoccia A, Pignatelli P, Andreozzi P, Borgia MC, Cangemi R, Chiarotti F, Violi F: Oxidative-stress-mediated arterial dysfunction in patients with peripheral arterial disease. Eur Heart J 2007, 28(5): 608-612.
Mark Becker is a senior account manager for Vivion Inc, a raw materials distributor, based in Vernon, CA. He has worked as a natural products sales and marketing executive for 20 years. Mark has written more than 300 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his Master’s work in communications at Cal State Fullerton. For more than 35 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 103 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement regimen to support his athletic, professional and personal endeavors. Follow Mark Becker on Facebook at www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast. Follow him on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.vivioninc.com, www.alliedbionutrition.com or www.EnergyatLast.com.
