Diet, exercise and adequate rest are key ways to maintaining energy levels. Ashwagandha, iron and creatine supplements may also provide added energy boost.
Rhodiola rosea is an adaptogen known for reducing stress, improving mood and increasing energy. According to a 2022 study, Rhodiola rosea can also increase endurance while exercising.
L-citrulline
L-citrulline is a non-essential amino acid produced in the body or obtained through food (like watermelons) or supplements like BalanceDocs Stamina. Once taken internally, L-citrulline converts to L-arginine which improves blood circulation – this may help with conditions like heart disease, clogged arteries and erectile dysfunction. Furthermore, L-citrulline has many other health benefits such as increasing energy levels and reducing fatigue while simultaneously increasing nitric oxide production which relaxes blood vessels widens more thus improving oxygen delivery to muscles which boost exercise performance further while helping with muscle soreness after exercise as well.
Studies have demonstrated that supplementing citrulline can increase nitric oxide and improve blood flow to muscles during workouts. Citrulline can also boost athletic performance, enhance erectile function and prevent heart issues. While our bodies naturally produce nitric oxide, certain diseases and medications can deplete it significantly reducing vascular health benefits including decreased cardiovascular disease risk factors, stroke risks and high blood pressure risks.
Citrulline is an essential non-methylated amino acid produced in both liver and intestine, and used as an essential precursor of arginine for nitrogen transport and NO synthesis. Furthermore, citrulline may promote new blood vessel formation while improving cardiovascular health; additionally it can provide natural alternatives to prescription medication that can benefit those suffering from inflammatory bowel syndrome.
Citrulline can also help improve mitochondrial biogenesis and metabolite production in skeletal muscle, increase lipolysis of fat tissue and decrease chronic inflammation caused by diet-induced obesity. Furthermore, taking citrulline may reduce fatigue during exercise sessions and extend one’s work capacity.
Citrulline supplementation was found to significantly improve treadmill time to exhaustion (TTE) and cycle time-to-completion compared to placebo in a recent meta-analysis, and increased repetitions during both strength and endurance exercises sets during training sets, while decreasing lactate levels after exercise. Furthermore, citrulline supplementation has also been demonstrated to facilitate resistance training adaptations that positively alter skeletal muscle metabolism – especially among populations at increased cardiometabolic risk.
Beetroot powder
Beet powder contains nitrates that are converted to nitric oxide in the body, providing relaxing blood vessels and increasing oxygen delivery and energy production, while decreasing high blood pressure. Nitric oxide helps relax blood vessels and increase circulation to muscles for oxygen delivery and energy production, while simultaneously decreasing high blood pressure. Supplementing with beet powder before exercising may improve performance while decreasing muscle fatigue and speeding recovery time. Beets contain folate–an essential B vitamin that protects hearts from disease while improving blood flow–which provides cardiovascular protection and improved blood flow benefits; 2 to 4 fresh beets or take a beet juice supplement daily to reap its full benefits, though beet juice has proven more potency than powder!
Beetroots contain nitrates which your body converts into nitric oxide, increasing blood flow and oxygen delivery to muscles during exercise. This allows them to work more efficiently, leading to improved performance during workouts as well as slowing fatigue onset and speeding recovery afterwards. In one study, athletes taking L-citrulline completed cycling tests 1.5% faster than those given placebo; beetroot powder can also be added into protein shakes or other beverages to add nutritional value.
Maintaining high energy levels when exercising requires eating a well-balanced diet and drinking enough water, as well as sleeping enough and managing stress to avoid fatigue. Some individuals may require extra boost of energy during intense workouts or busy periods in life; supplements like Ashwagandha or Beetroot Powder could help you do just this by increasing energy levels while decreasing fatigue levels.
Beetroot powder and juice provide an abundance of energy. Try adding it to your morning smoothie or juice, or use beets as an accent color in salads, roast them with cheese for an eye-catching plate, or create delicious beetroot dips or soups such as the classic Russian borscht dish.
L-theanine
L-Theanine, a naturally occurring amino acid found exclusively in green tea, may enhance concentration and cognitive function while simultaneously relaxing muscles and improving sleep quality. Furthermore, it can have anti-inflammatory effects and improve cardiovascular health, and has neuroprotective benefits that may help with mental health conditions such as anxiety and depression. Furthermore, L-Theanine acts as an excellent antioxidant.
Studies demonstrate that theanine can enhance activity in the alpha frequency band of the brain, helping to calm your mind without inducing sleepiness. However, studies have only demonstrated these effects with high doses (approximately 20mg), more than what would be available from one cup of tea. Therefore it is crucial that only high-quality supplements that have been third-party tested for purity and potency should be used.
Under double-blind study conditions, L-theanine significantly enhanced working memory and executive function among healthy adults. Furthermore, combination L-theanine/caffeine supplementation significantly enhanced performance on the FPCPT test with both groups demonstrating increased correct responses while reduced omission errors; additionally resting heart rate decreased and blood pressure was lowered significantly as well.
A clinical trial involving five boys with Attention Deficit Hyperactivity Disorder found that both theanine and caffeine significantly enhanced sustained attention, inhibitory control and cognitive performance. According to researchers, this may be related to its impact on glucose metabolism; specifically it downregulates SGLT3 and GLUT5 genes while increasing expression for IR, PFK, IRS and liver kinase B1.
Caffeine can help increase energy and concentration, but can sometimes cause unwanted side effects, including insomnia, headaches, and nausea. By supplementing with L-theanine to your caffeine consumption you can decrease these side effects while remaining relaxed and focused throughout the day. Or take L-theanine by itself to relieve tension and boost mood – but always consult a physician first if considering this route to wellness! It may be an ideal choice for anyone aiming to enhance both mental and physical performance!
Rhodiola rosea
Rhodiola rosea has long been used in traditional medicine to stimulate the nervous system, treat stress-induced fatigue and depression, improve physical performance and work productivity, as well as increase general wellbeing. Rhodiola has recently been shown to improve cognitive function and boost energy levels among healthy individuals, acting as an adaptogen that assists the body with managing physical, mental, and environmental stressors. Rhodiola has long been used by Olympic athletes, workers and even cosmonauts to combat fatigue and stress during rigorous physical exertion. You can find Rhodiola in capsules or tablets that contain powdered extract from its root as well as in liquid form such as juice or water. Rhodiola supplements are easy to locate and can often be found at most health food stores. Capsules are often the preferred form, since they’re easier to swallow than pills and they absorb into the body approximately 20-30 minutes faster. Tinctures offer another traditional route but may have an unpleasant bitter flavor which quickly absorbs into the system than capsules do.
Rhodiola can be used for a range of applications and is widely regarded as safe. However, it may interact with certain medications (blood thinners, anti-inflammatory drugs) as well as reduce blood pressure; so prior to taking it it’s wise to consult your physician first. Furthermore, pregnant and breastfeeding women should avoid it due to limited research available for this use case.
One study observed night shift doctors taking 170 mg of Rhodiola daily for two weeks reported significant decreases in stress and fatigue levels, as did participants suffering from generalized anxiety disorder who experienced similar results. Rhodiola is known for having both short-term as well as long-term effects on mood symptoms.
For optimal results, choose a supplement with standardized Rhodiola rosea extract containing at least 3% rosavins and 1% salidrosides; Mind Lab Pro offers this blend along with Lion’s Mane, Bacopa, and NALT to support adrenal function, mood stability, and cognition.
