Energy supplements are becoming increasingly popular as fitness enthusiasts and gym goers alike try to push themselves harder to improve their physical performance.

Exercise affects almost all of our body’s cells, so it’s essential to get your nutrition right. If you’ve never used an energy supplement before, you might wonder what all the fuss is about. 

You might be thinking: My body can produce energy from the food I eat—so why do I need to add to it? 

But here’s the thing: Your body’s ability to perform is limited by the amount of energy you have, and the nutrients in the food you consume will only take you so far. 

Any energy deficiency you have will show itself at some point—and a lack of energy will affect your athletic performance. 

The fact is…energy supplements can be highly beneficial to your progress and can help you to push harder and contribute to your health in the process. 

Intrigued? Read on.

Why are supplements and vitamins necessary for energy?

When taking on a regular exercise schedule, your body will need additional nutrients to fuel it. 

The main source of your nutrition should come from eating body-boosting whole foods. A person with a normal metabolism would need around 2,000 calories per day (1) to perform general day-to-day tasks—but if you’re also exercising, you need to top this up with nutrients that will give you additional energy. 

Energy-boosting food packed with carbohydrates, protein, vitamins, minerals, and healthy fats is essential to keep on top of your energy levels. 

Supplements can add to your energy levels by topping up the extra nutrients you need to take your performance to the next level. These nutritional powerhouses can support you in a wealth of ways like… 

Supplements can also help with any nutritional imbalances you might experience during intense exercise. 

If you want to gain muscle mass and improve your body composition, you need to be sure there are no weak links—so keeping yourself topped up with healthy energy supplements is important. 

Which are the best supplements for an energy boost?

Natural supplements, with no risk of side effects, are the best option for an added energy boost. 

Your health should be your priority, so your energy supplements should contain natural ingredients, with little or no side effects. 

Tiredness, lack of focus and lack of energy will contribute to a poor-quality workout. More energy means more oxygen being delivered to your red blood cells and around your body, and this will help you to feel stronger and put in the effort you need to make gains. 

Let’s have a closer look at some of the best energy supplements you can buy… 

Creatine

A creatine supplement will increase your muscles’ phosphocreatine stores (2) to provide additional ATP energy, improving your workout’s quality. 

Creatine supplements fuel your muscles during intense exercise, and help you to push harder for longer. ATP energy will contribute to more productive short, sharp exercises such as resistance training.

Caffeine

While caffeine doesn’t technically boost energy, it can make you feel more alert and ready for exercise. 

This is down to how it affects your brain and nervous system. A dose of caffeine before hitting the gym can increase your alertness, and productivity, reduce tiredness, and enhance your performance.

Beta-alanine

Beta-alanine is an amino acid that is essential to endurance during high-intensity exercise. A beta-alanine supplement can help you push your efforts harder and for longer. It’s also known to reduce fatigue by helping to support muscle acid buildup.

Iron

Iron helps transport oxygen in your blood around your body and is vital to energy metabolism. 

This is particularly noticeable in people with low levels of iron, who tend to feel tired, lack focus, and have low energy levels. 

Topping up with iron supplements will give you an added boost of energy and stamina.

Protein Powder

Protein is a slow-digesting nutrient, making it a long-lasting energy source if used alongside a healthy diet. We can get protein from a regular healthy diet containing red meat, seafood, and various plant-powered or dairy products. 

But taking a protein supplement will keep your levels high and ready for action. Protein has multiple health benefits, and while energy isn’t its primary credential, protein is often overlooked as an energy booster. So taking it regularly will contribute to a more productive workout.

Pre-workout

A decent pre-workout supplement will give you an energy boost at the start of your workout and help your focus and performance, especially if you’re suffering from a bout of tiredness. 

Fatigue can lead to a low-effort session  and pre-workouts are a ‘quick-fix’ energy booster, designed to get you in the zone from the start, even when you really aren’t feeling up to it. 

They are packed with ingredients to help stimulate the nervous system, such as caffeine and beta-alanine. 

Nootropics

If you struggle to concentrate during your workout, nootropics can help. Also known as cognitive enhancers, nootropic supplements contain ingredients that help with mental sharpness and focus. 

Nootropics can also boost your energy levels and improve your mood and stress levels, which is a huge advantage just before a workout. 

Ashwagandha

Although ashwagandha has been used for centuries as an energy booster, it’s still referred to as the ‘best-kept secret’ of the supplement world. 

Ashwagandha has also been shown to relieve stress and to help the body relax. This punchy ancient ‘power herb’ can also help improve your mood and concentration, relieve anxiety, reduce tiredness, and can help to support your immune system. 

Which are the best vitamins for tiredness and lack of energy?

Vitamins are important for your body full stop—but even more so if you’re taking on a heavy physical exercise schedule. 

Vitamins are necessary for helping with the normal function of your body. These functions include fighting infection, healing wounds, boosting bone and muscle strength, helping with your immune system, and regulating hormones. 

Taking a multivitamin is a good idea to ensure you have all bases covered—but three are particularly important when it comes to energy supplements. 

Let’s explore.

Vitamin B12 

Vitamin B Pantothenic acid (vitamin B5), and other B vitamins (3) play an important role in helping to create energy while fighting fatigue. 

Those lacking vitamin B12 in their system can suffer from tiredness, weakness, and nerve problems. While vitamin B12 is not a direct energy producer, it helps preserve energy by keeping you strong and balanced.

Vitamin B6

Also known as pyridoxine, B6 is another of the B vitamins that can help to create energy and reduce tiredness.

It’s responsible for many functions, including the crucial role of energy metabolism. It converts fats, proteins, and carbohydrates into glucose to fuel your body with energy. It’s also known to improve mood and cognitive function.

 Vitamin C

Commonly known as the go-to vitamin when you have a cold, vitamin C is lesser known for its energy-boosting properties. 

Vitamin C works with energy cells to support energy production and helps to convert nutrients into energy. 

Eating a healthy diet and topping up with vitamin C is a great model for keeping your energy levels up and helping to combat fatigue.

So, which are the best energy supplements to buy when dealing with fatigue or tiredness?

Getting the right balance of nutrition is essential, especially when pushing yourself hard. It’s important to stay healthy, and topping up a nutritious diet with energy supplements will work with your body to give you the energy you need to break down barriers.

Taking a multivitamin packed with essential B vitamins will give you a consistent store of energy.

Creatine, iron, ashwagandha, beta-alanine, and a pre-workout will help to raise your energy levels before a workout while enhancing your focus. 

Caffeine and nootropics will help with your alertness and cognitive function, and protein will see you through from start to finish—giving you a slow energy release you can count on.

Power up your performance the Smart way

Natural energy supplements come without any side effects. If you’re unsure about taking any of the above supplements or have any underlying health conditions which may be affected—always check with your doctor first.

Smart Protein has a fantastic range of energy-boosting supplements to help fuel your workout. Explore our range and you’ll find the supplements you need to succeed.

Sources

Smart Protein is committed to sourcing only the best and scientifically-backed research in our articles.

1. News Medical:

https://www.news-medical.net/health/How-Many-Calories-Should-You-Eat-Per-Day.aspx

2.NIH:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/

3. NIH:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/