When you are trying your best to complete an intense workout, your energy and endurance are extremely important. Low energy means that you won’t be able to complete your workout with the intensity you intended; You won’t be able to use your whole muscle capacity.
If used accordingly, some supplements can provide the needed energy to finish a high intensity workout when your strength and energy are down.
In this article, we wanted to recommend a few supplements that boost energy and can help you get through an intense workout.
5 Supplements that boost your energy
1. BETA-ALANINE
Beta-alanine helps in the production of a compound in your body called carnosine, which controls the build-up of lactic acid in your muscles caused by intense or prolonged exercise.
Acid build-up is the most responsible factor which causes fatigue in muscles, and by using beta-alanine you can delay the process. This allows you to endure intense workouts, build more muscle, increasing strength and and power.
Recommended dose: Take 4-6 grams per day divided into two doses, with one dose 30 minute prior to your workout.
2. ACETYL L-CARNITINE
Acetyl-l-carnitine is a type of L-carnitine, which by structure is an amino acid that’s great at preventing fatigue during intense exercise.
Carnitine is known to enhance the rate at which oxygen is transferred to the muscles and aims in prevention of the lactic acid build-up, the main reason for muscle soreness during training.
Carnitine helps with converting fatty acids into fuel and increases energy. Additionally, supplementing with Carnitine can also provide a cognitive boost—which helps users think more clearly by increasing energy availability in the brain.
Recommended dose: Take 1-4 grams a day, divided into two doses with one dose 30 minutes before your workout.
3. CREATINE
Creatine is a dietary supplement mainly used for its ability to increase muscle size, and being quite effective at reducing fatigue and promoting energy.
It works by assisting in production of vast doses of creatine phosphate in the body, which replenishes ATP (a molecule that stores and provides energy to the body).
By promoting the usage of creatine phosphate, the body’s cells can better preserve glucose for later use, and delay energy consumption on lowest level.
Recommended dose: 5-10 grams 30 minutes before and immediately following your workout.
You might be interested : 9 Scientifically Proven Reasons to Take Creatine Year Round
4. NITRIC OXIDE
Nitric oxide (NO) causes vasodilation of the blood vessels following by increase in blood flow to the muscles to ensure proportional supply of oxygen and metabolic fuel.
Nitric oxide can increase recovery rates, increase available energy, reduce fatigue levels during intense workout exercises, enhance endurance and increases glucose use. All mentioned, provides more energy and diminishes the factors that raise muscular fatigue.
Recommended dose: Take 3-6 grams of your nitric oxide boosting supplement upon waking and again 30 minutes before workout.
5. CAFFEINE
Caffeine, a central nervous system stimulant found in coffee, tea, and various energy drinks, has become the go-to source for a quick energy boost.
Caffeine acts by blocking adenosine, a neurotransmitter responsible for inducing sleep and relaxation. This interference results in heightened alertness, increased concentration, and a surge of energy.
While moderate consumption is generally safe and can enhance cognitive performance, excessive intake can lead to jitters, anxiety, and disrupted sleep.
The reason why these supplements are reaching their popularity is because they assist you in getting the most out of your workout, making you able to push through before reaching fatigue. If you’re looking for some serious results from your training, these may just give you that edge you seek.
