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The Question: Why drag your tired body to the gym or through a day of work without the aid of an effective supplement? What are the best supplements for increased energy? How often should one use these supplements? Are there any side effects to these supplements? Which supplements would you not recommend using for increasing energy? Show off your knowledge to the world! The Winners:
2nd place - 25 in store credit. Rule in effect: Learn more. To use your credit, e-mail Justin @ justin.podzimek@bodybuilding.com for more info.
Why drag your tired body to the gym or through a day of work without the aid of an effective supplement? 20 years ago bodybuilders and fitness enthusiasts had to drag themselves out of bed in the morning and head to the gym, relying solely on pure willpower to make progress. However, as time as passed the fitness industry has grown and with it, the supplement industry.
  Click To Enlarge. Why Drag Your Tired Body To The Gym Without The Aid Of An Effective Supplement? This now massive industry has given us the ability to finally surpass our genetics and go that extra mile. One of the more common supplements in everyone's stack is an energy based supplement.
With so many options out there for your energy needs, it is hard to know what to take to get the most bang for your buck. The first step to making an informed choice is knowing what ingredients work well, and which ones will take you to that next level.
The mainstay in the energy supplement industry, and quite possibly in popular culture as well, Caffeine is involved in nearly every energy supplement on the market today. Caffeine allows for stimulation of the Central Nervous System (CNS) by blocking the calming neurotransmitter Adenosine. This results in higher levels of adrenaline and an added level of energy and alertness. Some of the popular products containing caffeine:
Cordyceps are a form a mushroom that helps to increase cellular energy metabolism, supports adrenal functions, enhances ATP production, and improves oxygen utilization. Cordyceps may be a new concept to the supplement industry, but they have already cemented their place in history. In the 1930s, Tibetan's used them while climbing Mt. Everest to assist in energy production and oxygen utilization. Then again in the 1993 when the Chinese Women's National track Team used Cordyceps to set NINE world records.
 Click To Enlarge. In The 1930s, Tibetan's Used Cordyceps While Climbing Mt. Everest.
Some of the popular products containing Cordyceps:
We all remember when Ephedrine products were the 'King of the Hill' when it came to fat loss and energy, however due to some negative cardiovascular side-effects it left many of us looking for an alternative. Synephrine raises the metabolic rate. This is achieved by only stimulating the beta-3 receptors, which in turn triggers the breakdown of lipolysis. Similar to caffeine in its stimulant effects it provides reduced appetite and increased levels of energy. Some of the popular products containing Synephrine:
This is where we take things to the next level folks. Geranium, or 1,3-dimethylamylamine, is a derivative of geranium oil which is similar to epinephrine. This allows for extreme CNS stimulation, increased energy, clarity, focus, and overall physical performance. Moreover, since it works through a similar pathway to ephedrine, it causes an increase in cAMP. Some of the popular products containing 1,3- dimethylamylamine:
In addition to the above ingredients and products, one specific product deserves a quite honorable mention here. Too often in our supplementation we never provide our bodies a chance to 'reset' from all of stimulation and supplementation we throw at it. In addition, a chronic lack of proper rest plagues most of us as well. With this in mind a company, Palo Alto Labs, created Reset-A.D. Reset-A.D. is a product designed to improve the health of the adrenal system and makes the body more efficient.
Obviously with so many different supplements listed above there is not going to be one 'catch all' for how often, or how much, to use these supplements. However, below are some recommendations for each main ingredient:
200mg preworkout provides a nice 'boost' of energy and clarity. You can also intake caffeine before periods of time that may require intense concentration. This is going to coincide with most of the products on the market today. Related Caffeine Articles:
Some products, namely Gaspari Nutrition Cytolean, contain slightly less caffeine for those who may be very sensitive to the ingredient. It is recommended to cycle off of Caffeine periodically, e.g. 2 weeks on, 2 weeks off.
The dosage on a Cordyceps based product is going to vary depending on which strain and species are involved. The recommendation here would be to follow the product labeling instructions in regards to dosage. The product can be taken 45 minutes to an hour before any required physical activity. This is going to shine specifically in endurance based activities, but is also great for weightlifting as well.
The standard dosage of Synephrine is only 10-20mg on a daily basis. However, experienced supplement users have gone with higher dosages, but it is recommend to start lower and taper up. Synephrine is best used prior to meals for the appetite suppression and increase to metabolic rate.
I strongly recommend the beginner users stick with a product that already as 1,3-dimethylamylamine dosed for them, as this is an ingredient which does not require a 'lot' to achieve desired results. If you have a product which contains Geranium, follow labeling directions. However, for educational purposes, an effective dose of Geranium is 25 milligrams taken 1-3 times daily. Due to the smaller dosage size, a scale should be used for accurate measurement.
Any supplement has a risk of side effects, but by following labeling and dosage directions we can limit the potential side effects. In addition, I have chosen the most efficient energy enhancers on the market and part of being efficient is a limited number of side effects. The main side effect of note is that since these are stimulants they may lax the Central Nervous System and as such should be cycled off of occasionally. In addition, Caffeine can act as a mild diuretic so proper hydration is essential.
When seeking an efficient energy supplement we need to avoid ingredients that are too 'harsh' or may cause negative side effects. The main ingredients which I would avoid for energy purposes are:
Aside from the above-listed products, let your intelligence be your guide. If you question an ingredient or supplement, research it! If you can't find the answers you are looking for, then find another product. References:
Why drag your tired body to the gym or through a day of work without the aid of an effective supplement? There is absolutely no reason to step into the gym without taking an energy enhancing supplement. Stimulants allow you to train at a higher intensity, thus assuring that your time spent in the gym is used in the most effective manner possible. If you are not training at optimal exertion then you are cheating yourself by reducing the rate of your athletic progression.
Caffeine is the most proven and effective energy enhancing supplement in use today. Nearly all of the most popular energy supplements contain caffeine in some form, and this comes as no surprise when you consider the extensive list of benefits associated with its use. Some of these benefits include reduced perceived exertion, and increased cognitive function. Given the proven effectiveness of caffeine and the widespread use of it in supplements, this should be your first choice when looking for a boost in energy.
This refers to the B-vitamins, ginseng, green tea extract, chocamine, and synephrine. I group these supplements together because they all have the distinction of having a minimal perceived effect on energy levels when used alone. However, when you combine these supplements with caffeine their effects are significant. Chocamine is of particular interest because of the positive effect it has on one's mood. Do note that some of these supplements, namely chocamine and green tea extract, do contain some level of caffeine.
Stimulants are best used in a cyclical fashion. Tolerance greatly varies between individuals though, so it is best that one observes their own response over time. However, some may not find it necessary to stop taking their supplements at any point. As a general rule if you ever find that the suggested dose has no perceived effect on you then it is probably a good idea to stop use for one to two weeks.
Some users may notice rapid heartbeat and an increase in perceived body temperature. Increased sweating is noted by some when they use thermogenic stimulants. These supplements will likely make it more difficult to fall asleep, and will diminish sleep quality when used late in the day. Especially sensitive individuals should limit use to the first half of the day. Related Sleep Articles:
I would advise against using any of the beverages currently marketed as energy drinks. They contain excessive amounts of sugar and only a token amount of vitamins.
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