Deprived of Energy? Want to Lose Fat?

Please Note: Robert Ferguson, CFT is not a Registered Dietitian — Policy Statement

Please Be Aware: The Dietary Supplement Health and Education Act states that the FDA is not required to pre-approve supplements and actually forbids it. Ephedra was one of the exceptions, which was banned in 2003. The nutritional claims on bottles are seen as advertisements and not as labels. Labels can be regulated but advertisements cannot. The FDA cannot verify every supplement label so Consumer Labs have taken necessary steps to verify certain supplement labels. Check http://www.consumerlab.com/ to verify that your supplement label contains the ingredients that it claims to.

Staying active, consuming small meals throughout the day, and sleeping 7 to 8 hours a night will keep you mentally alert and increase your metabolic rate. Going to the gym mid-day will reenergize your body by stimulating blood flow.

Calories directly provide your body with energy and it is important to realize that Vitamins do not contain any calories. However, vitamins are a structural component of coenzymes. These coenzymes play important roles in metabolism, which is why Vitamin Bs are so called "energy-releasing vitamins." I will list the specific "energy-releasing vitamins."

PLEASE REFER TO THE METABOLISM SECTION IF YOU DO NOT UNDERSTAND THE TERMINOLOGY. Also please remember that the whole point of metabolism is to create ATP, which is a molecule that stores cellular energy.

Thiamine (Vitamin B1) The coenzyme for this vitamin is called thiamine pyrophosphate (TTP), which one of the five coenzymes that play an active role in the conversion of pyruvate into acetyl CoA. Pyruvate is the end product of glycolysis and acetyl CoA is fed into the citric acid cycle during metabolism. Thiamine pyrophosphate also aides in the production of NADH, which is an electron rich molecule that keeps your metabolism running (Berg, Tymoczko, & Stryer. The Citric Acid Cycle. Biochemistry, 6th ed. 2007: 478-81). Vitamin B1 is also involved in nerve transmissions.

Riboflavin (Vitamin B2) The coenzyme for this vitamin is called flavin adenine dinucleotide (FAD). FAD is directly involved is oxidation-reduction actions during metabolism. FAD can exist in its oxidized form (FAD) or it can exist in its reduced form (FADH2). This molecule is very similar to NADH because it is also categorized as an electron rich molecule, meaning that it can store molecular energy in its FADH2 form. FADH2 provides enough protons (H+) to indirectly create 1.5 ATP molecules. ATP is the source of cellular energy (Berg, Tymoczko, & Stryer. The Citric Acid Cycle. Biochemistry, 6th ed. 2007: 478-81). The vitamin is also linked to glutathione peroxidase, which is an anti-oxidant.

Niacin (Vitamin B3) The coenzyme for this vitamin is called nicotinamide adenine dinucleotide (NAD+). The reduced form of NAD+ is symbolized as NADH, which is mentioned above. NADH provides enough protons for 2.5 ATP molecules (Berg, Tymoczko, & Stryer. Recurring Motifs. Biochemistry, 6th ed. 2007: 423). This vitamin can cause heat flashes, and it can be toxic if consumed in high doses. It can lower cholesterol levels, under medical supervision only.

Pantothenic Acid (Vitamin B5) the coenzyme for this vitamin is called Coenzyme A (CoA). CoA is attached to Acetyl (a 2 carbon molecule) before the 2 carbon molecule enters the TCA cycle. In other words, Acetyl-CoA links glycolysis to the TCA cycle (Berg, Tymoczko, & Stryer. The Citric Acid Cycle. Biochemistry, 6th ed. 2007: 478-81). CoA can also create other acetyl molecules, such as acetylcholine, which is involved in memory, metabolism, and nerve transmission.

Additional Source: Insel, P., Turner, Rd, R. E., & Ross, D. (2004). Water-Soluble Vitamins. Nutrition (pp. 396-425). Sudbury, MA: Jones and Bartlett.

Herbal extracts and minerals are thought to increase energy levels indirectly by increasing your metabolic rate, which also tends to lead to fat loss. This is commonly referred to as thermogenics. Side effects such as high blood pressure and increased heart rate may occur if these substances are overused because of the effect they have on the nervous system.

Ephedrine releases adrenaline (epinephrine), which boosts your metabolism by affecting the sympathetic nervous system. Adrenaline is a hormone that releases glycogen in response to stress. There are side effects: hypertension, cardiac arrhythmia, stroke, seizure, and myocardial infarction. It is because of this that the FDA has made the supplement illegal. (Side effects provided by: Yanovski, S. Z., & Yanovski, J. A. (2006). Drug Therapy: Obesity. New England Journal of Medicine, 346, 591-602.)

Synephrine works like Ephedrine by breaking down the fatty acids to release energy. It does not have a nervous system side effect like ephedrine. It increases fat loss in dogs; however humans will not benefit from this type of fat loss, because they do not have brown adipose tissue.

Herbal caffeine supplements like guarana, kola nut, green tea, and mate act like antagonists to an enzyme that blocks the release of norepinephrine (noradrenaline). The extra amount of norepinephrine affects.

Caffeine can increase the rate of fatty acid breakdown, thus sparing muscle glycogen. It is widely accepted that caffeine decreases performance time, because the spared glycogen keeps the body from fatiguing sooner. Bruce and others feel that caffeine decreases performance time, because of its affect on the central nervous system by allowing greater motor unit recruitment (Bruce. (2000). Enhancement of 2000-m rowing performance after caffeine ingestion. Medicine & Science in Sports and Exercise, 32, 1958-1963. Retrieved July 7, 2006.).

Caffeine is a diuretic. It inhibits the antidiuretic (ADH) hormone, which causes the kidneys to excrete water. This will be the case even if you are dehydrated, so make sure that you are hydrated before your workouts.

Carnitine and Yohimbine are also fat loss agents.

Source: Gastelu, MS, MFS, Daniel. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 549-558.

Ginseng supports adrenal gland functions, and this is important when taking these herbal extracts since the adrenal glands are put under stress. It also keeps your blood sugar levels under control.

L-tyrosine forms important neurotransmitters such as norepinephrine and epinephrine.

Source: Dente, Gerard, and Kevin J. Hopkins. Macrobolic Nutrition. North Bergen: Basic Health Publications Inc., 2004. 144-147.

Even though supplementing with vitamin Bs and herbs will help if you are not consuming adequate vitamin intakes, eating low-glycemic carbohydrates should be at the top of the list. Low-glycemic carbs such as whole grain bread means that the carbohydrate will be released at a healthy rate into your blood stream keeping your insulin levels under control. This will allow your body to have energy throughout the day. High-glycemic carbs such as candy and white bread spike your insulin levels, which cause you to feel tired later on. You basically just have to eat well-balanced meals throughout the day and use supplements when necessary. Eating 5 meals may interfere with studies; however having adequate energy levels will benefit your studies in the long run.

Last Updated: April 14, 2008 Site Directory | Search Site | Policy Statement | Mission Statement | Contact
fergsfitness.com © 2007