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The Question: You may be lethargic, or you may just need a push, and that push will come from increased energy. There is nothing like being energetic for a workout. That energy rush really enhances your workouts. How can you raise energy levels to their highest? What types of specific foods and diet plan are good for an overall increase in energy? What supplements are best for increasing energy pre-workout? What kind of impact will this have on your performance? Bonus Question: How do you think legal products on the market compare to the banned stimulants (ex. ephedrine, amphetamine)? Show off your knowledge to the world! The Winners:
2nd place - 50 in store credit. 3rd place - 25 in store credit. To use your credit, e-mail Will @ will@bodybuilding.com for more info.
People much older than myself remember when Coca Cola contained cocaine. A whole rack of people probably had enhanced energy levels back then. Napoleon Hill, author of "Think and Grow Rich" proposed to Mrs. Hill over a glass of Coke.1 Was Dr. Hill feeling the rush? Before stricter testing, cocaine use was rampant in sports of all kinds. Anybody who has been around juiced athletes knows about the energy enhancing effects of anabolic steroids and compounds like clenbuterol and [synthol (first known as synthrol)]. There can be no doubt that these units are operating on a different level. "B*tch set me up" lamented Mayor Barry of Washington D.C. as he was arrested for cocaine possession on January 18, 1990.2 A colleague of mine worked as a prison guard. The man saw more than one convicted steroid user become the wife of a hardened criminal. Whether they make you one or introduce you to one, illegal drugs can be a b*tch. Even if you don't get busted there can be other consequences. Whatever goes up must come down, and there ain't no such thing as a free lunch. The damage to your liver and other organs will quietly go on the tab. When the bill comes due you better hope you don't end up paying with your life. For me the true path is getting the most energy with the least negative side effects. With that stated goal, let's look at three main areas. 1. Holistic Energizers.
2. Natural Energizers.
3. Nutritional Supplements.
By getting proper exercise, rest and nutrition the body will be naturally energized.
Recently on "The Ultimate Fighter 2" we saw oddball tough guy Luke Cummo pull his mattress on the floor so his head was pointed to the north. Luke had strange meditation practices and a pentagram on his gi. He came very close to winning it all and beat out other fighters who were favored by the experts. Darrell Green of the Washington Redskins is a legend. One of the most durable football heroes in history Darrell was known to be a man of faith. Mr. Green prayed before and after every game. Did these men raise their energy levels with their spiritual practices? I am of the opinion that it didn't hurt. Whatever your belief system is, are you using it to help you reach your bodybuilding goals? Why not?
Chances are, if you have addressed the above issues, your energy level is going to be good. Sensibly adding natural stimulants at this point will provide more energy. Sensibly means doing what works for you. Respect your individuality. If one serving of green tea revs you up, go with that. Your tolerance for caffeine is probably lower than the office coffee hound. Yohimbe gives me a nice burst of energy. Your mileage may vary.
Okay, I've gotten my rest and exercise, drank my water, my diet is right, I have attended to my hygiene. Mental and spiritual work are under control. Now what? I am going to make sure that my supplementation supports what I am trying to do. A good multi-vitamin ensures a solid foundation. A body that is deficient of nutrients cannot make the best use of any supplements. How is my ATP? How about arginine or another NO booster? My circulation? Anything I can do to make my body produce more testosterone is worth considering. If the proper foundation has been laid, adding a legal stimulant at this point will provide the maximum benefit. Our energy levels will be at their peak. You can get a temporary edge by going a little deeper into the wonderful world of better living through chemicals. My position is that the potential downside outweighs the benefits.
A variety of foods are needed for optimal health and energy. Carbohydrates are the most common form of energy used by the body. Fats can also be burned for energy and are critical in many energy related functions like testosterone production. Proteins are needed to keep the systems that produce and use energy intact. Fibrous carbohydrates, easily obtained by eating your veggies, help elimination. Some Specific Foods Are:
Refined carbohydrates are universally thought to raise energy levels for short periods and then cause a crash. Years ago my dad told me that his college swim team coach endorsed eating three candy bars and an orange right before a race. The long term effects of using refined carbs could outweigh the short term benefits. The human body responds to change. A person who had been in caloric deficit for a period of time will feel energized by overeating. An overfed subject can be energized by underfeeding or even fasting. Two main schools of thought are:
Experimenting will let you know which works best for you. To have the highest levels of energy eat from the whole spectrum of foods and cycle your caloric intake to keep your metabolism fast, your bodyfat low and your energy up.
First, a quality multi-vitamin. Animal Pak is very popular. Circulation can be helped with ginkgo biloba. Glutamine taken before bed helps your recovery and is essential to your energy pool. A testosterone enhancer like tribulus is good. With that kind of a solid foundation, creatine, arginine or another NO booster, and synephrine, possible some caffeine before your workout will ice the cake. Endocre3 tastes great and is easier on the gut than many creatine formulas. Animal Stak2 is a popular NO booster. Nutrex Lipo 6 is a great fat burning stimulant. One way to do this is to take the creatine 45 minutes before workout, the N.O. booster 30 minutes out, and the stimulant fifteen minutes out. A complete idiot like myself will probably wash down the stimulant with a cup of coffee.
In the short term, the outlaw stimulants will give you a boost like nothing else. In the long run the boost is temporary and the side effects can be forever. Thank you for reading. Wishing you abundant energy to achieve your goals! References
We all need energy to perform daily activities. Look around and you'll see that the world is run by energy. People walking around, animals in the park and cars and machines at work. Every movement requires energy. So what is it? Well, we won't go into how cars use gas for energy, or the famous e=mc2 equation. We will look at how humans metabolize energy, and once we understand that we will be able to apply the factors that work for us, and especially apply them during workouts or stressful periods. Humans metabolize food, and convert it to energy, but there are other things that can influence that also. Different activities done throughout the day will influence your energy level and how it's being delivered to the body based on what you did. Also there are supplements that simulate certain factors in us that makes the body work harder in metabolization and in result giving you energy. Sure it's not a magical pill, but indeed, it works. Although energy is always in the body, it's very mental. You can easily get pumped by watching a certain movie, or re-thinking certain thoughts. In that case, your body hasn't changed, but your thinking, or should I say mentality is totally different. You see things differently around you and respond differently to things happening. With supplemental aids, this can make the effect even more effective, and that's why supplementing works, but you also have to condition your mind to stay active and be alert for what you are about to do. In this article I will talk on ways to increase your energy, in order to have a perfect workout and push yourself to the max.
How can you raise energy levels to their highest? Well, by eating food! When you eat, your body splits up the three main parts. Protein, fats and carbohydrates. Each part is dissolved and digested differently. We won't talk about that in detail, but it's very important to understand that by doing so, your body metabolizes energy and 'pumps up' your cells for action. So if you don't eat enough food, and by food I mean good food, you won't have high energy levels. Think of bodybuilders getting ready for a contest, sure they look good, but their diet is awfully restricted and so is their energy. They barely get through their cardio and training sessions. The reason behind that is the food factor. If they don't eat enough food, their cells are not that full, and that way the body slows down the whole process to preserve food, which is smart, but it really effects your energy level and how fast you get tired out. Also eating bad food might also do it. By bad, I mean food loaded with saturated fat and sodium. A perfect example is fast food; the reason behind that is the way it's metabolized and how much it takes from your body. Not to even mention the fact that it has no vitamins and minerals in it.
So if you want to get the best out of your food and energy levels, eat healthy meals full with protein and complex carbs such as rice and pasta. Also avoid food high in saturated fats and sodium.
Like I said, diet is very important. I don't think there are any specific diet plans but you always have to keep eating. Quality over quantity. Because a potato that's around 150 calories is better than French fries that have 250 calories. You get the drift. Keep it clean and lean. As much complex carbs, and as much as veggies as possible. Lean sources of protein are a must and you can also supplement with protein shakes. For fats, always have olive oil handy to put in salads, or nuts that you can eat during TV time.
So you ate all your meals, and you still feel tired? Well, in this case I would suggest supplementation for that extra boost in the gym. Although there are tons of supplements promising the best energy ever, let's keep it basic. Always look at the main ingredient. That's the thing in the product that will make you or break you. Think of it as a compound movement. Sure it works other muscles, but at the end, a big part is worked by a specific muscle. If a product has tons of small Vitamin B portions and one big chunk of caffeine, don't think about what will give you the energy. That way you can know what works for you, and where you can find it. Keep it simple, it's not a magical pill from the magical tree in a magical forest. Just look for what works for you and then you can use that for a boost. We'll take a look at the 3 most popular supplements (or should I say substances) that will help you with that extra boost.
Most people don't understand how caffeine works, but they still use it. For our goal of creating a boost, caffeine is the cheapest and most effective way to do that. It stimulates the central nervous system and makes the body work hard. It leaves it in that 'fight or flight' stage where you adrenal glands are making adrenaline and your heart is beating fast.
With caffeine you can make a great boost by taking 100-300 mg before a workout. Make sure it's before 2PM if you want to have a good sleep.
In other words, ATP is the electrical system in your cells that gives you energy. With creatine, it makes that system stronger and more enhanced thus giving you energy for short term moments (lifting weights duh).
That way you will be able to squeeze in another rep and in return tear up more muscle fibers and make your gains and energy levels maximize. 5-10 grams before a workout is sufficient.
Yes, green tea has caffeine in it. But it also has many other compounds that give you an extra edge. By doing so you can mix caffeine with other vitamins and herbs for an effective boost. Try taking green tea with a multi-vitamin, I guarantee you that you will see better effects with the multi-vitamins. Your body will be able to synthesize all the caffeine, B and C vitamins to produce the maximum energy output for your cells and in return a great workout!
Since your body is all tired and sleepy, once you shock it early in the morning you will have great energy throughout the day. Eat your small meals, and your metabolism will really get going and that will get you going in the gym and through out your whole day.
That can really energize you and give you high energy for the rest of the day and that workout later in the afternoon. Just make sure you don't nap too much that you destroy your sleeping cycle because that will get you tired the next day.
Don't strain too much, just think of it as a relaxation technique and that way you won't feel tired at the end but actually energized for your workout. Sure not everyone has that much time to spare on stretching, but try it and you might really notice the difference.
Just make sure to eat tons of food throughout the day, not stress yourself mentally and physically and that way you should be able to counter the effects of feeling tired when you haven't done anything. Avoid depressants and relaxants like cigarettes and other drugs because they can really get you down. Remember that you will always have times of low energy and when that happens, take the day off and relax. That way you will be prepared for the workout in the next day. Either lift heavy and give all you have or go home. By not giving everything in your workout you are just wasting time.
If you think legal products out now are the same as the banned stimulants you are lying to yourself. If you have ever tried ephedrine you will know what I'm talking about. Legal products now make the nervous system work harder and also act as a diuretic. As for ephedrine, it's a chemical that makes your adrenal glands release adrenaline. It gives you that fight or flight reaction for a good 4-6 hours. During that time your metabolism is going crazy and your hormones in your body are jumping up and down. They are not always safe as they tend to dehydrate. Also people that know how to use them never have side effects. But people that just pop them in because some friend gave them some; those are the ones you should worry about. These stimulants can be very dangerous and cause death. If you take too much, or don't drink water, eat and do too much physical activity, you could be asking for trouble. As for legal products now, I think that they are the safest because they offer good results without the dangerous side effects. Sure anything taken too much of might be dangerous, but the danger factor decreases drastically. I would only recommend banned stimulants to advanced veterans that have been working out for 10 years or over. Good Luck!
Well, we all know what energy is. That adrenaline rush right before a really heavy set of squats. The feeling when you scream after doing an awesome set of deadlifts, and you scream accidentally of course... as a sort of victory cry. Then the woman with those really tight workout pants on gives you a strange look. But how can one increase this feeling? How can one "make" this feeling come when you're tired, or just worn out?
One of the largest overall factors in increasing your energy is diet. Your body runs on whatever you feed it. You get out of it what you put in. A big step to increasing your overall energy throughout the day, is to make sure your carbohydrate intake is up to par with your other areas of food intake, and up to par with your body's specific needs. A carbohydrate or "carb" is a form of caloric energy, and is one of the three types of calorie sources. Carbohydrates, proteins, and fats. Carbohydrates are most easily converted into glucose, which your body uses for energy. Glucose is stored in the muscles where it is used the most. And all we care about is the muscles, right? On average, the number of carbohydrates needed for overall energy throughout the day is about two-times your bodyweights number in grams of complex carbs. An example would be: 100lb. man = 200 carbs.
Now, I'm not suggesting that this number is right for everyone; you will probably have to play this by ear. Two-times your bodyweight is a good starting point. You may have to adjust up or down until you feel comfortable with calories, food intake, and energy.
The carbs we do not want, most of the time, are simple carbs. There are always exceptions to the rule, but we'll get to that later. Simple carbohydrates provide more of an intense burst of energy, and then a burnout or crash. Like a sugar high... and a sugar crash. These carbs are found in any given type of high sugar product (i.e. ice cream, chocolate etc). However, natural simple carbs can be of use in certain situations. They can be vital to a pre-workout meal. A diet rich in complex carbohydrates is always a step in the right direction for muscle gain and fat loss. The simple carbohydrates contain more calories and have no real nutritional value. So complex is good, and simple is mostly bad. Easy enough?
Other important areas of your diet are the protein and fat ratios to your carbohydrates.
These same people have been known to take up to three grams of carbs per pound of bodyweight. A good way to make sure you get a good amount is through supplementation.
We can get our good fats from 100% natural peanut butter, a variety of nuts, fish, and fish oil capsules.
Maxing out your internal engine for your workout is not as hard as it may seem. There are only a few things that need to be kept in line:
Well, one of the best supplements out there is food. A pre-workout meal is one of the best things you can do. But what can REALLY get you going full speed?
Basic and cheap. They provide quite a kick when you really need one. In my personal experience 400-600 mg. seems to be a good dosage about thirty minutes pre-workout. Most energy products contain caffeine anyway, so why not supplement with it?
USUALLY, there are some creatine non-responders. For most of us however, creatine is a worthwhile choice and is very helpful in all aspects of training.
Well, this will have an extremely positive effect on your performance in the weightroom, or in life in general. Changing the carbohydrate intake alone can make a huge difference. The supplements can only make it that much better. But Remember, supplements don't mean anything without proper nutrition. So, try to keep your diet in line. If your diets in line then you will undoubtedly have much more energy, add some supplements to the mix and you've got one heck of a beast to hold back. Ultimately, who cares about increasing your energy? Well, the chain of events for energy are as follows. Billy is having a normal day = Billy is slightly tired. Billy is going to the gym = Billy is going to work his muscles. Billy eats his pre-workout meal and takes some caffeine = Billy will be psyched. Billy adds 10 lbs instead of 5 this week on squats = Billy's thighs are bigger now. Doesn't sound so bad? We all want more energy and focus in the weightroom. We all want to have a really good workout every time. These things can help with that.
The legal stimulants are definitely worth your buck. But how do they match up to the illegal scene? The illegal stimulants definitely provide more of a bang, but the repercussions could be awful. Something such as an illegal form of Ephedra, which may have an extremely negative effect on your heart and nervous system even though it does have some amazing effects on weight loss and energy increase. In my personal opinion, you should stick to energy enhancers that are legal, and safe. Pretty much anything available at Bodybuilding.com would be fine. Be sure to research, to the furthest extent, whatever it is you choose to take in. Good luck!
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Getting Adequate Rest, Exercise & Nutrition:
The
human central nervous system consists of the brain and spinal cord.
These lie in the midline of the body and are protected by the skull and
vertebrae respectively.
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