Four nutrients you may not be getting in your diet that can help enhance your energy and strength
Written by Dr Michael Lange on February 28, 2023
Are you feeling exhausted, drained, lacking energy, experiencing brain fog, or struggling to stay motivated? Do you have enough energy to get through the day, participate in sports, or power through a workout without feeling completely worn out?
Many people will have some or all of these symptoms and think it is just a normal process of aging. However, there are a number of factors that can contribute to these symptoms, such as poor diet, sedentary lifestyle, lack of sleep, stress, vitamin/mineral deficiency, toxic environment, dehydration, smoking, alcohol or drug abuse, or a disease of some type. If you want to feel stronger, have more energy, power, speed, mental focus and endurance, it is possible to make changes to your lifestyle and improve your overall well-being. Eating a balanced diet, exercising regularly, getting enough sleep, reducing stress, and avoiding unhealthy habits such as smoking and drinking alcohol can all help to improve your physical and mental health. Additionally, taking supplements and vitamins can help to ensure that your body is getting the nutrients it needs to function optimally. With the right combination of lifestyle changes and supplements, you can make a positive difference in your life and feel better than ever.
Lifestyle changes can have a positive impact on many of the causes of poor energy levels. Eating a balanced diet of proteins, carbohydrates, and fats is essential for providing the body with the necessary fuel to produce ATP (adenosine triphosphate), the “energy currency of the cells”. Regular exercise helps to increase the production of ATP. Adequate sleep is also important for restoring energy levels and ensuring that the body is functioning optimally. Additionally, it is important to ensure that the body is receiving the necessary vitamins and minerals to support the production of ATP.
Sugar/glucose is an essential component of cellular respiration, the process by which cells produce ATP, the “energy currency of the cells”. During cellular respiration, glucose molecules are broken down in the mitochondria into ATP molecules through a complex process consisting of three stages: glycolysis, the Krebs cycle, and the electron transport cycle. This process yields approximately 38 molecules of ATP from one molecule of glucose. Without ATP, life would not be possible, so it is important to maintain adequate levels of ATP in the body. To do this, it is important to maintain a balanced diet that includes the correct ratios of protein, carbohydrates, and fats.
People that don’t have much body fat and/or do intermittent fasting must be extremely cautious when following a low to no carbohydrate diet, as sugar/glucose is essential for the production of ATP. Without dietary sources of sugar/glucose, the body will resort to glucogenesis, breaking down protein and muscle to produce glucose to fuel the body. This can have serious consequences for health and should be avoided at all costs. To ensure adequate sugar/glucose intake, it is important to include healthy sources of carbohydrates in the diet, such as fruits, vegetables, and whole grains.
To ensure optimal health, it is important to find the right balance of carbohydrates and other macronutrients. A low carb diet can often times cause glycogen depletion, low blood sugar, fatigue, low energy, sluggishness, mental dullness, and brain fog. While carbohydrates are essential for intense training and building muscle and strength, people on a ketogenic diet should still incorporate them into their diet on certain days. Additionally, certain diseases like Chronic fatigue and fibromyalgia can disrupt ATP production, making it even more important to ensure that carbohydrates are included in the diet..
Intense exercise can cause a rapid depletion in ATP, as the body is unable to produce enough to keep up with the utilization of the ATP. High intensity training can also result in glycogen depletion, which can further impede the glycolysis cycle and the production of ATP. To prevent this, it is important to ensure that the body is adequately fueled with carbohydrates before and during exercise, as this will help to maintain ATP levels and optimize performance.
Mediterranean Diet, Paleo Diet and The Lange Survival Diet are excellent for enhancing energy at a cellular level. Additionally, there are a few key nutrients that most of us do not get in our daily diet that are proving to be beneficial for building ATP levels, supporting mitochondrial health, and helping with glycogen replenishment. These 4 nutrients are creatine, D-ribose, Astaxanthin, and highly branched cyclic dextrin. Supplementing with these nutrients can help to ensure that our bodies are getting the essential nutrients they need to stay healthy and energized. Furthermore, it is important to ensure that we are getting enough vitamins and minerals from our diet, as these are essential for proper functioning of the body. Eating a variety of fruits, vegetables, whole grains, and lean proteins can help to ensure that we are getting the nutrients we need. Additionally, staying hydrated and getting enough sleep are also important for maintaining energy levels.
Creatine Monohydrate has been scientifically proven to enhance ATP resynthesis during exercise, resulting in increased energy in the muscle cells. Studies have shown that supplementing with 3-5 grams of creatine per day can significantly improve explosive power, energy, strength, and muscle size. Additionally, creatine has been found to aid in rapid muscle recovery, protect the brain from traumatic brain injuries and concussions, and even help fight against neurodegenerative diseases. For athletes of any age, creatine should be included in both pre and post-workout recovery drinks. Furthermore, creatine may be of great benefit for the aging population, helping to combat sarcopenia and dementia.
Astaxanthin, the most potent carotenoid, is quickly becoming one of the most sought-after nutrients in the industry due to its incredible health-promoting properties. It is one of nature’s most powerful antioxidants and anti-inflammatory agents, and has been shown to protect the membranes of the mitochondria from oxidative stress and damage. Studies have also indicated that astaxanthin may help to prevent ATP dysfunction that can lead to muscle atrophy, as well as enhance visual performance, muscle recovery, and endurance when taken at levels of 4-10mg. Moreover, recent studies have revealed that astaxanthin is a powerhouse for brain and cognitive health, supporting memory and learning while reducing inflammatory markers in the brain. It is also being studied for its potential to help with sarcopenia, a condition that causes muscle loss and weakness. With its wide range of benefits, astaxanthin can be considered a new nutritional support for the muscles and mitochondria.
D-ribose is a naturally occurring sugar found in every living organism and is an essential component of ATP. Supplementing with 5-10grams of D-ribose has been shown to enhance the production of ATP and may reduce the problems associated with low levels. Intense training can lead to ATP depletion, and research suggests that D-ribose supplementation can help with recovery and exercise performance. Studies also indicate that D-ribose supports heart and mental health, and the latest science suggests that it may even benefit people with fibromyalgia and chronic fatigue syndrome.
Highly branched cyclic dextrin (Cluster Dextrin) is the most advanced performance carbohydrate available, providing a constant energy source before, during, and after exercise. This new generation carbohydrate replenishes muscle glycogen quickly and has very rapid gastric emptying, making it easy on the stomach. Not only does Cluster Dextrin provide explosive energy, but it also provides prolonged energy, allowing athletes to perform at their peak for longer. Studies have shown that Cluster Dextrin increases peak performance and reduces rate of perceived exertion after any type of physical activity.
The team of doctors at Fortifeye Vitamins have created a revolutionary supplement, Fortifeye Fit, to support energy, strength, muscle synthesis, endurance and brain health for athletes and non-athletes of all ages. Led by Dr. Michael Lange, the team has worked closely with athletes of all types and ages, as well as the geriatric population, to develop a supplement that is backed by evidence-based nutrition. Fortifeye Fit contains the exact studied ratios of creatine, d-ribose, astaxanthin and cluster dextrin to support mitochondrial health and ATP production. Fortifeye Fit doesn’t contain any potentially harmful stimulants ,artificial flavors or artificial sweeteners. Fortifeye Fit also contains collagen, l-citrulline, betaine anhydrous, Velositol and branch chain amino acids in studied ratios to support muscle synthesis, strength and endurance. Thousands of people have experienced the benefits of Fortifeye Fit, from world champion and professional athletes to weekend golfers and at-home moms. With its delicious powdered formula, Fortifeye Fit is ideal for pre and post workout supplementation, helping to improve the quality of life for people of all ages. Learn more and order at www.fortifeye.com