If you feel drained from sunup to sundown and you contribute more money to Starbucks than to your 401(k) every month, we have news for you. As much as we love caffeine, overusing it can make you immune to its effects. If you suffer from low energy levels, save the caffeine and other stimulants for first thing in the morning or before workouts, and try these three ingredients that create energy at the cellular level.
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CoQ10
Also known as ubiquinone because it’s ubiquitous (found everywhere) throughout the body, coenzyme Q10 is particularly concentrated in the mitochondria, the power plants of cells. C0Q10 catalyzes reactions that produce adenosine triphosphate (ATP), the body’s energy currency. Although the body produces CoQ10 on its own, as you age (starting at 20), your body manufactures less and less. Since CoQ10 levels are so important for energy production, it makes sense that the older we get, the less energy we seem to have. It also makes sense that supplementing with extra CoQ10 will help raise your energy levels, and Japanese scientists confirm this. Their study, published in a 2008 issue of the Journal of Nutrition, found that subjects who supplemented with CoQ10 for eight days felt significantly less fatigue during exercise and recovered faster between bouts of exercise. Take 100-200 mg of CoQ10 with breakfast and dinner.
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Citrulline Malate
This high-energy supplement is made up of the amino acid citrulline bound to malic acid (malate). Citrulline not only enhances nitric oxide levels, delivering more energy to muscle cells, but it’s also critical in removing ammonia from the body. Ammonia is a toxic compound produced when amino acids are metabolized (such as during exercise), which increases muscle fatigue. By helping rid the body of ammonia, citrulline helps prevent fatigue. Malic acid helps convert the lactic acid that’s produced during exercise into energy. In one study, subjects who took citrulline malate felt less fatigue, and demonstrated a nearly 35% increase in ATP production during exercise and a 20% increase in the rate of creatine phosphate recovery following exercise. Take 2-3 grams of citrulline malate with breakfast and before workouts or with dinner.
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Resveratrol
Found naturally in grape skins, blueberries, cranberries and peanuts, resveratrol is a powerful antioxidant that can significantly increase endurance. A recent study from the Institute of Genetics and Molecular and Cellular Biology (Illkirch, France) reported in the journal Cell that mice given resveratrol ran twice as far as those given a placebo. One way that resveratrol boosts energy is by increasing the number of mitochondria in muscle cells. And the more mitochondria you have, the more energy you create. Take 100-200 mg of resveratrol in the morning and before workouts or in the evening on an empty stomach.
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Powering Your Grind
Stack these three energy supplements:SupplementDoseCoQ10100-200 mg with breakfast and dinnerCitrulline Malate 2-3 g with breakfast and before workouts or with dinnerResveratrol100-200 mg in the morning and before workouts or in the evening without food
If you feel drained from sunup to sundown and you contribute more money to Starbucks than to your 401(k) every month, we have news for you. As much as we love caffeine, overusing it can make you immune to its effects. If you suffer from low energy levels, save the caffeine and other stimulants for first thing in the morning or before workouts, and try these three ingredients that create energy at the cellular level.
CoQ10
Also known as ubiquinone because it’s ubiquitous (found everywhere) throughout the body, coenzyme Q10 is particularly concentrated in the mitochondria, the power plants of cells. C0Q10 catalyzes reactions that produce adenosine triphosphate (ATP), the body’s energy currency. Although the body produces CoQ10 on its own, as you age (starting at 20), your body manufactures less and less. Since CoQ10 levels are so important for energy production, it makes sense that the older we get, the less energy we seem to have. It also makes sense that supplementing with extra CoQ10 will help raise your energy levels, and Japanese scientists confirm this. Their study, published in a 2008 issue of the Journal of Nutrition, found that subjects who supplemented with CoQ10 for eight days felt significantly less fatigue during exercise and recovered faster between bouts of exercise. Take 100-200 mg of CoQ10 with breakfast and dinner.
Citrulline Malate
This high-energy supplement is made up of the amino acid citrulline bound to malic acid (malate). Citrulline not only enhances nitric oxide levels, delivering more energy to muscle cells, but it’s also critical in removing ammonia from the body. Ammonia is a toxic compound produced when amino acids are metabolized (such as during exercise), which increases muscle fatigue. By helping rid the body of ammonia, citrulline helps prevent fatigue. Malic acid helps convert the lactic acid that’s produced during exercise into energy. In one study, subjects who took citrulline malate felt less fatigue, and demonstrated a nearly 35% increase in ATP production during exercise and a 20% increase in the rate of creatine phosphate recovery following exercise. Take 2-3 grams of citrulline malate with breakfast and before workouts or with dinner.
Resveratrol
Found naturally in grape skins, blueberries, cranberries and peanuts, resveratrol is a powerful antioxidant that can significantly increase endurance. A recent study from the Institute of Genetics and Molecular and Cellular Biology (Illkirch, France) reported in the journal Cell that mice given resveratrol ran twice as far as those given a placebo. One way that resveratrol boosts energy is by increasing the number of mitochondria in muscle cells. And the more mitochondria you have, the more energy you create. Take 100-200 mg of resveratrol in the morning and before workouts or in the evening on an empty stomach.
Powering Your Grind
Stack these three energy supplements:
Supplement
Dose
CoQ10
100-200 mg with breakfast and dinner
Citrulline Malate
2-3 g with breakfast and before workouts or with dinner
Resveratrol
100-200 mg in the morning and before workouts or in the evening without food
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