Energising to improve performance
Nutrients to help with energy and performance
Caffeine is a substance commonly found in coffee, green tea and cocoa beans. Commonly added to supplements to boost energy and performance. Caffeine has been shown in studies to help boost your metabolism and help your body burn more fat. In fact some research has shown it can improve metabolism for 1-2 hours after taking making it an ideal pre workout supplement. Caffeine may also help your body burn more fat as fuel. While too much may have negative effects on the body it may be a useful aid during long training sessions or as a boost just before starting a hard workout.
Green Tea Extract
Green tea extract is effectively a concentrated form of green tea. It is often added to energy supplements as it provides the benefits of green tea in a convenient powdered form.
Green tea extract provides caffeine and the polyphenol epigallocatechin gallate (EGCG), both of which are compounds that can help improve energy and metabolism. EGCG is also a potent antioxidant that can protect the body from free radical damage.
Some research suggests that these two compounds can help you burn more fat via the process known as thermogenesis. This means it helps your body burn calories for energy. This may help not only improve performance but also help keep a healthier body composition. R
Green coffee bean extract: Green coffee bean extract comes from coffee beans that haven’t been roasted. Coffee beans contain compounds known as chlorogenic acids which have protective antioxidant properties. Green coffee may positively affect how our bodies absorb and use carbohydrates and help the body burn more fat. Chlorogenic acid appears to reduce glucose absorption making it potentially useful in controlling blood sugar levels. It may also be helpful for overall heart health by lowering blood pressure. R
D-Ribose is a carbohydrate naturally found in all cells of the body. It is a naturally occurring pentose carbohydrate, and a key structural component of the DNA, RNA, ATP, FADH in the body. Coenzyme-A, and NADH are needed by the mitochondria to maintain cellular energy. For this reason D-ribose has been used in research trials and shown to improve energy in people with chronic fatigue, low energy and restore flagging energy levels during and post exercise. It has also been shown to help aid recovery after exercise.
Every cell in our body requires adequate levels of adenosine triphosphate (ATP) to maintain its energy level and function. During and following prolonged, repeated high intensity exercise, ATP levels are depleted severely in skeletal muscle. Studies have demonstrated that the recovery of ATP levels can take days, which ultimately can affect performance and potentially the ability to exercise to a full extent day after day. If you want to boost performance and get the most out of training session this ability to replenish ATP levels is essential. Using D ribose during and after training has been shown to improve recovery after training allowing you to train harder and more frequently.
Due to low levels of ribose in habitual daily diets, supplementation of D Ribose can be beneficial to produce the necessary levels of cellular energy, i.e. ATP, during and following high intensity exercise.
Over 95% of Carnitine in the body is stored in the skeletal muscles. Our body uses Carnitine to transport fatty acids into the mitochondria for use as fuel. Carnitine is termed a conditionally essential nutrient, because under certain conditions your body may need more than it is able to manufacture. This is particularly for athletes and those training regularly.
The main difference between Acetyl L-Carnitine (ALC) and L-Carnitine (LC) is that ALC has an acetyl group attached making it a superior version of the non-acetylated form. The acetyl group increases carnitine’s water solubility and therefore its bioavailability allowing it to pass more easily into the mitochondria and also across the blood-brain barrier. For this reason acetyl form is a more effective supplement.
Research has highlighted that supplementation can improve exercise performance – both intensity of training and length of training particularly during endurance sessions (marathons, cycling)