In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.

But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday.

Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?

It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

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What parents need to know. Which migraine medications are most helpful? A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset.

Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.

Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended.

Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.

This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance.

Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Nitric Oxide Stimulators aids creatine and together achieve something magnificent.

Creatine does not fully absorb into the blood stream without the aid of dextrose or sugar. Athletes were forced to consume high levels of sugar in order to achieve the full benefits of creatine. However, most people did not want to load their bodies with THAT much sugar.

In , scientists brought athletes nitric oxide stimulators which got the remaining creatine into the blood stream. Creatine taken with Nitric Oxide Stimulators is the ultimate stack for any athlete looking to improve muscle endurance.

View Top Selling NO Products Here. The Importance Of Multivitamins:. Multivitamins are the most underrated supplement out there. Athletes overrate creatine and nitric oxide when they should be taking their multivitamins.

Since we are athletes, we need more nutrients than the average person. Therefore, we must consume three multivitamins; one in the morning, one in the afternoon and one after dinner.

View Top Selling Multivitamins Here. The Importance Of Carbohydrate Loading:. Carbohydrate Loading is a phrase well known among serious athletes. In order to achieve this phase, one must consume extra quantities of foods high in starch.

The theory of carbohydrate loading is that the body can store additional glucose, or sugar, during high energy-expending events such as a marathon. This program calls for reduced intensity exercises and eating foods high in carbohydrates three days prior to the event.

As a result, an athlete can increase their energy level during long events. The Importance Of B-Vitamins:. B Vitamins are essential for energy. These also added ginseng and ginkgo into their formula for additional energy.

If you are in fact taking a multi-vitamin, then you already have enough B Vitamins in your diet. However, some people would like more B Vitamins in their diet for that extra energy. If you are one of those people, purchase some B complex.

You can purchase some B complex at Bodybuilding. com for an incredibly low price. View Top Selling Vitmamin B Products Here. The Importance Of Eating Right:. Make sure you get enough fruits, vegetables, proteins and complex carbohydrates in your everyday diet.

Make sure you consume complex carbohydrates and not just simple carbohydrates. Examples of simple carbohydrates would be candy, soda, cake and table sugar.

Examples of complex carbohydrates would be whole grain bread, whole grain rice or even apples. Simple carbohydrates create a short burst of energy that will simply wear off and leave you depressed.

Don't feed your body junk. You'll simply get fat and become lazier than before. Continuously feed your body small amounts of complex carbohydrates to get the most out of your diet.

The Importance Of Motivation:. Do you remember when you were a little kid on Christmas Eve? At p. Do you remember that spectacular feeling that nothing can stop you from getting to that tree and those presents? Well, that's the beautiful feeling of motivation.

Get yourself pumped before you head into a game or event. Winning is partly determined by who wants it more? Do you want to win, or do you want to let your opponents win? That extra ounce of energy can be the difference between winning and losing in a game. Diet: Is There Any Diet That Could Help?

The diet should be the number one priority in any athlete's mind. Most athletes believe that training is the most important thing they can do to win.

Your body is like a car. How can it win a race if you didn't fuel it with gasoline? Eating the wrong foods is just as bad as eating nothing, even worse actually. Using the car example again; how can a car win the race if it has been fueled up by soda?

Your car would simply break down, just like you would if you were to continuously eat junk food. Take good care of your body because you only have one. Since we are athletes, we do not have enough time to sit down and cook a healthy and nutritious meal.

Therefore, we must eat some healthy snacks here and there to keep our body fueled and ready to go. Eating a healthy snack before a race will provide us with those extra carbohydrates that we need during the game. Here's a list of the top 10 unhealthy snacks that we should avoid from askmen.

For additional information, please visit www. Eating healthy is important for your body. Healthy foods such as the snacks I mentioned above, provides your body with vitamins, minerals and nutrients. Nutrients give us energy, helps our muscles work and keep our brain active.

If you lack energy throughout the day, then you might consider changing your diet. Personal Experience: Have You Ever Been, Or Felt Lethargic? Like everyone else, of course I have felt lethargic. I do not know a single human being who hasn't felt tired or lazy once in a while.

We all live busy and stressful lives, but since we are athletes, we expend more energy than the normal human being. We constantly have to practice for games and go to the gym to stay in shape. It's only natural that we are lethargic once in a while. However, there are other factors involved besides our active lifestyle.

Emotional Reasons:. Stress , stress and more stress. Facing a stressful situation can be exhausting, especially if your problems have no solution. If you cannot see the solution to your problems, you start to feel irritated and lethargic.

We must make sure we get at least 9 hours of sleep daily. Our bodies need the extra rest since we push ourselves to the limit everyday, giving it one hundred and ten percent. Again, Eating Right:.

I cannot stress how important it is to eat right. We are like a car, if you fuel us with a balanced and healthy diet gasoline , then we will run smoothly and effectively. If you fuel us with junk food such as chips or pork skin soda , then we will eventually break down.

Beating It: How Did You Beat It? Feeling lethargic is usually just a temporary feeling. We will get over it with some simple changes such as:. Getting Over Emotional Reasons:. Just relax and take a deep breath, it's not the end of the world hopefully.

Go hang out with some friends and catch a movie, you'll forget all about your problems. Tell others your situation, maybe they can help. Going outside is an astonishing way to relieve some stress.

It can help you take a step back from the stress you're experiencing. Look at how big and simple life is and let your stress simply melt away. When taking a deep breath, it is best to breathe through your nose and not your mouth.

By doing so, the tiny hairs and mucous membranes filter out all the dirt in the air. When breathing, make sure your chest and abdomen move together.

If only your chest expands, you are not breathing to your full potential. It is important to make sure that you breathe in a smooth and comfortable manner. As you exhale, your abdomen should come back in like a balloon releasing air. Some Tips To Help You Sleep Better:.

A good quality night's rest is very important for the body. It can mean the difference between feeling sluggish and feeling active throughout the day.

Some Tips To Help You Eat Better:. In Conclusion. If you want more energy, you must change your lifestyle for the better. Eat right, sleep right and exercise right. Supplements such as nitric oxide and creatine will help you achieve additional energy, but it can do nothing for you if you refuse to give up your unhealthy habits; habits such as smoking, drinking, continuously consuming junk food.

If you take my advice, you will start to feel more energetic and have a new perception of life. After all, you only live once. Increasing Energy: How Can An Athlete Increase Their Energy With Non-Banned Substances? There are a variety of non-banned substances that can increase an athlete's energy.

They work through a variety of mechanisms and effectively enhance performance by increasing energy, helping the body to cope with stress, and improving overall feeling of well-being. You should always double check to ensure that any supplement you decide to use is not banned.

None of those which are described below are currently banned by any organization. Although probably not a top seller among athletes, B-Complex vitamins well should be. B-vitamin deficiency is a common culprit when it comes to low energy levels. Several B vitamins play a crucial role in the breakdown of fats and blood sugar to generate energy.

In order to avoid an imbalance, it is best to take a B-Complex formula rather than individual B vitamins. View Top Selling Vitamin B Products Here.

Ashwagandha is an Ayurvedic herb that has been used in India for several thousand years. Also known as Indian ginseng, this herb is an adaptogen that increase tolerance to stress and increases energy.

In addition, some studies indicate that it may strengthen the cardiovascular system and improve immune function. View Top Selling Ashwagandha Products Here. Ginseng Panax Ginseng :. Although there are a variety of different ginseng products available, such as American, Korean, and Siberian, the most popular and effective variety is Panax ginseng.

Also commonly referred to as Asian ginseng, it has adaptogenic properties which help the body deal with stress. It can increase energy and overall feeling of well-being. Ginseng is one of the most well researched herbs and is a demonstrated energy enhancer. View Top Selling Ginseng Products Here.

Rhodiola , although used as a traditional medicine in Asia for centuries, is relatively new as a marketable energy enhancer. It increases energy levels, improves endurance during intense activity and assists the body in coping with stress.

Like ginseng, it is a potent adaptogenic and in addition can reduce anxiety and may improve other stress related disorders.

View Top Selling Rhodiola Rosea Products Here. Caffeine can be obtained from coffee and tea as well as herbs such as Guarana. Caffeine anhydrous, however, has become known as the most potent and effective form of this substance in recent years. Caffeine has long been used to increase energy and mental alertness.

It is unquestionably the most popular and frequently used energy enhancer in the world. Citrulline Malate:. Composed of Citrulline, a nonessential amino acid and Malate, an organic salt, this might be one of the top new energy enhancers for athletes.

It increases energy by decreasing lactic acid and ammonia, and by increasing ATP. adenosine triphosphate Citrulline Malate also increases levels of creatine phosphate which can lead to greater anaerobic endurance and improved muscle recovery.

View Top Selling Citrulline Malate Products Here. A non-essential amino acid, L-Tyrosine may help athletes offset fatigue, increase mental alertness, and prevent overtraining. Synthesized by the body from phenylalanine, L-Tyrosine is a precursor to many neurotransmitters such as epinephrine, norepinephrine, serotonin and dopamine.

This amino acid has been researched by the United States military for its ability to keep energy levels up under stressful situations. It should be noted that several of the supplements described above do not work instantly. Many adaptogenic herb such as Rhodiola, ginseng and Ashwagandha have an accumulative effect that may require several weeks of continuous use before results are seen.

Rhodiola generally works faster than other adaptogenic herbs, possibly between a few days to a couple of weeks. The adaptogenic supplements are a great choice for those who are sensitive to stimulants like caffeine.

View Top Selling L-Tyrosine Products Here. Diet is by far the most important aspect of increasing energy for any athlete. If your diet is not optimized then energy levels will most likely stay low.

The meals you eat throughout the day will fuel your training and performance. There are many diets making the round right now in books, magazines and Internet discussion forums aimed at performance enhancement, fat loss and muscle gain. Most of these should be avoided by performance athletes who require ample amounts of energy.

The important thing for an athlete, however, is to consume a sufficient amount of calories and to obtain the right macronutrients for keeping energy levels high. Low carbohydrate dieting may be great for those trying to lose fat and transform their physique but it should be avoided at all costs by athletes whose primary focus is performance.

A low carbohydrate diet does not provide the necessary energy for athletes. Athletes who require as much energy as humanly possible should consume more carbohydrates than someone seeking to lose fat and get lean. This helps keep energy levels high, controls insulin , and lowers cortisol.

Carbohydrates, while free game for most all athletes, should be chosen wisely. Choose your carbohydrates from healthy sources such as brown rice, oatmeal, fruits and vegetables. While you should try to avoid simple sugars, such as those found in sodas and candy, fast-acting carbohydrates should certainly be permissible in times of intense activity.

While whole food sources of protein are best, it is recommended that a whey protein supplement be included as part of your diet, especially for use after training. If needed, you can supplement your diet with fish oil or flaxseed oil capsules.

I have felt lethargic in the past due to various factors including sleep problems, lack of exercise, and poor diet. In the case of sleep, I had to discipline myself to get into a normal pattern of waking and sleeping. At the time I was going to sleep at 2 or 3 AM in the morning and waking up at around 12 p.

Every morning I felt mentally and physically sluggish and it seemed like it took hours for me to get that feeling of being completely awake. I almost never awoke feeling refreshed. Although I couldn't ever manage to get to sleep before 2AM, I began forcing myself to wake up each morning at 7 a.

With only 3 or 4 hours of sleep, it was pure misery climbing out of bed. After a few days, however, I started going to sleep earlier and earlier until eventually I was able to fall asleep at 10 p. each night. It was simply, though not easily, a matter of resetting my internal clock.