6 Energy Supplements That Don’t Really Work + 2 That Actually Do

Creatine

thumbs-upThis amino acid is created by our bodies naturally, and can also be found in meat and fish. Creatine is used for creating phosocreatine, that plays a key role in delivering energy.

According to the scientists, this supplement really works. The International Journal of Sport Nutrition and Exercise Metabolism has published a meta-analysis highlighting that 96 studies have confirmed that creatine can be highly effective in high intensity training.

The creatine uptake into the muscles can be improved by increased carbohydrate intake, and it’s recommended to consume this supplement with fruit juice.

Cinnamon

thumbs-sidewaysThis spice is packed with naturally occurring polyphenols which are said to increase insulin sensitivity and balance the levels of blood sugar. This in turn is supposed to maintain our energy at high level all day long.

According to the science, the latter property is dubious. Although it does seem to be very effective in lowering the blood sugar, the studies on cinnamon’s ability to function as an energy supplement are feeble.

People with type 1 or type 2 diabetes should consult their doctor before using cinnamon as a supplement.



Glutamine

thumbs-downGlutamine is the amino acid with highest concentration in our bodies. It’s the key factor in transport of nitrogen, and also provides the cell with energy.

According to the scientific research, however, no credible proof of glutamine supplements’ ability to increase your energy levels have been provided. True, there are studies that confirm glutamine’s effectiveness in reducing infections.

It’s good to know that relatively few people suffer from glutamine deficiency. Not only it’s produced by our bodies, but it can also be found in different foods like yogurt, spinach, eggs, meat, beans, milk, etc.

Quercetin

thumbs-downMany red fruits and vegetables (apples, onions, tomatoes, capers, citrus fruits, parsley) tom are great source of this naturally occurring flavonoid. The hype surrounding its ability to increase our energy levels gained momentum when Lance Armstrong started to advertise energy drinks containing quercetin.

However, according the scientists, this effect of quercetin is highly dubious, with the International Journal of Sports Nutrition and Exercise Metabolism terming it trivial. Some studies, though, produced some promising data that quercetin’s can provide alleviate pain and reduce the inflammatory processes in men with prostate issues.

Quercetin does not come without side effects, and consuming it as a supplement can result in increased headaches and tingling sensation in your arms and legs.



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