Supplements That Decrease Fatigue

Wouldn't it be nice if there were a supplement you could take to reduce exercise fatigue and so you could push a little harder for a little longer? It would certainly make running a marathon or participating in sports a little easier, and it would help you get more out of your workout. Unfortunately, there are no supplements proven to decrease fatigue during exercise, but there are some that show potential. Find out more about three that do.

Arginine

Arginine is an amino acid some body builders use as a muscle-building supplement. This is because some research suggests it boosts levels of muscle-enhancing growth hormone. While there's some question as to whether it does this at doses humans can tolerate, it may have more potential for delaying exercise fatigue. This is especially true when you team it up with another supplement sold at health food stores, grape seed extract.

In a study published in Journal of Strength and Conditioning Research, researchers found that taking a combination of arginine and grape seed extract delayed the onset of exercise fatigue in 50 cyclists when they took the combination for 4 weeks.

How does it work? Arginine increases production of nitric oxide, a natural chemical that helps to open up blood vessels and increase blood flow to muscles. This may help reduce exercise fatigue. Does it really work? It's too early to say, but it seems to be safe, because it's an amino acid the body recognizes and uses.

Coenzyme Q10

Coenzyme Q10 boosts production of ATP, the energy currency that powers all cells, including muscle cells. It's also an antioxidant. Why is this important? Some research suggests that free radicals contribute to exercise fatigue. Antioxidants such as coenzyme Q10 could offset the fatigue-inducing effect of free radicals.

A study carried out in Japan showed that participants who took 300 milligrams of coenzyme q10 daily for 8 days prior to a workout experienced less exercise fatigue and recovered more quickly from a training session.

Coenzyme Q10 is used by some cardiologists to treat heart failure patients in conjunction with standard medications. It has benefits for the heart, but more research is needed to look at the role it plays in exercise fatigue. It's a supplement with a good safety record, and it has the added benefit of boosting immune function.

Tyrosine

Tyrosine is another amino acid that may boost exercise performance and reduce exercise fatigue. More than one small study shows that supplementing with tyrosine allows subjects to exercise longer without becoming fatigued. Tyrosine increases production of neurotransmitters such as norepinephrine and epinephrine that mobilize fat and glucose to supply cells with energy. It also increases levels of dopamine in the brain, a neurotransmitter that boosts mood.

One small study published in the European Journal of Applied Physiology showed that tyrosine increased exercise tolerance among subjects exercising in the heat. Exercising in hot weather can really zap your energy and motivation to work out. Tyrosine could make it a little easier by boosting dopamine levels. It isn't for everyone, especially people who take medications for mood disorders since it alters levels of some brain chemicals.

Supplements That Delay Exercise Fatigue: More Research is Needed

These three supplements have the potential to delay exercise fatigue and increase endurance, but they need more research. In the meantime, eat a balanced diet with lots of antioxidant-rich vegetables, fiber-rich carbohydrates and lean protein sources to get arginine and tyrosine naturally.

Whether you work out for fitness or participate in sports, muscle fatigue eventually forces you to slow down or stop. Can you reduce exercise fatigue by taking supplements? Discover three supplements that have potential for delaying exercise fatigue.


------

Cinergy Health & Life Insurance Agency is dedicated to providing quality health and life insurance plans for people in a variety of life situations. For more information on a selection of health and insurance topics, visit http://www.cinergyhealth.com.