Thus, my obligatory research into the ingredients within Beachbody's Energy and Endurance Formula began.
With only 20 calories and 5 gram of carbohydrates per serving, it is a low-calorie, low glycemic beverage. I saw the usual antioxidant and B vitamins to counteract the oxidative stress that rigorous training places on the body and which sends free radicals scavenging healthy cells during the process of lipolysis (the breakdown of fats to release fatty acids for energy). This was good, but to be expected.
Then, I saw their "amino acid blend", consisting of four principal amino acids: L-Arginine, Beta-Alanine, L-Glutamine, and L-Tyrosine. The total blend equals 1,800 mg, and the specific breakdown of each amino acid is not given, which is sort of important. I was already supplementing with 500 mg of L-Arginine, a precursor of nitric oxide, to support my cardiovascular system and give it that extra "boost". The amounts of my MRM BCAA (Branch Chain Amino Acid) powdered formula supplement were in the thousands of mg per amino acid, far above Energy and Endurance's blend.
I think that E&E's 1,800 mg blend is better than nothing, but I'm not sure how adequate it is for heavy exercisers and body builders. I am also not sure why Beachbody's team of nutrition experts decided to include tyrosine, a precursor of the neurotransmitter dopamine, but it might boost mood, thereby providing someone a little emotional support if she/he is dreading working out. I did see three separate forms of L-Arginine, so they clearly understand its importance in supporting blood supply and oxygen to working muscles.
Next is the stuff which I think makes this formula live up to its name: the important-sounding "Proprietary Energy Activating Blend" of 455 mg of unknown quantities of a caffeine blend (caffeine, guarana, Yerba Mate, and green tea extracts), as well as some papaya extract and bromelain (no doubt for flavor, but which our family takes as the most powerfully effective digestive aid there is to resolve everything from stomach aches to gas to even food poisoning). Here are the other ingredients:
- Rhodiola - an adaptogenic herb used for centuries that seems to have a stimulating effect at lower dosages. Adaptogenic means that it acts in non-specific ways to increase resistance without disturbing normal biological functions. It has proven effective in clinical studies abroad for those suffering mild to moderate depression. A powerful antioxidant, it has anti-cancer properties and is being used and studied in this area. Soviet studies have shown that Rhodiola rosea, when combined with physical exercise, can be a powerful tool in weight reduction as it activates catabolism of tissue lipase, resulting in the breakdown of stored fat. A Chinese animal study has shown that Rhodiola slowed heart rate and lowered blood pressure. Russian and Korean animal studies have shown that rhodiola protects the liver and can help it recover from exposure to certain poisons. So, rhodiola can do a lot!
- D-ribose - a simple sugar used by the body to synthesize nucleotides, ATP, nucleic acid, and which can regulate and counteract fatigue, muscle soreness, stiffness, and even CAD (coronary artery disease). It is often used to enhance athletic performance, though nothing has ever been definitively proven to support this claim. Great caution should be used when taking d-ribose along with certain drugs, aspirin, and alcohol because of the effects it has on blood sugar.
- Quercetin - a flavonoid phytochemical (plant-based chemical) that has energy-boosting properties, as well as antioxidant effects. It is supposed to increase the amount of mitochondria in human cells, which would amplify ATP energy production. It is not produced by our bodies naturally, so we must get it from our diet, namely apples, onions, citrus fruits, and other foods.
- Phosphatidylserine - present in every cell in our body, it is a brain and memory booster (which I recently saw spotlighted on Dr. Oz by Dr. Andrew Weil, whose advice I consider to be unassailable) which has been shown to cognitively enhance learning, mental acuity, relieve depression, and improve mood by reducing cortisol levels and boosting - you guessed it - dopamine, just like tyrosine mentioned above. It has also been utilized recently with some success in treating the symptoms of Alzheimer's disease. Related to exercise, there are some studies that have demonstrated phosphatidylserine to speed recovery and prevent muscle soreness in cyclists, endurance runners, and weight lifters.
Now that I've broken down the ingredients for you, and they do seem to have very beneficial properties not just for exercisers and athletes, but for everybody, are you curious how Energy and Endurance Formula has affected my working out? Well, it has been nothing short of amazing, I have to admit. Each time I took it, I mixed only one scoop, not the two scoops the labels instructs to take only for intense exercise, in the required amount of water - four to six ounces. It tastes like nuclear plant runoff mixed with a little Alka-Seltzer - NOT pleasant for me at all. I have to go to a happy place just to down it as quickly as I can. Seriously.
As instructed, I drank it within 30 minutes prior to working out. I have used it only a handful of times because of my taste buds. When I used it yesterday for a 4.5 mile tempo run (which wasn't supposed to be a tempo run, but the E&E had the upper hand), I came home later and plugged in my average and max heart rates for the run (which had some little hills, too). I was astonished that I had been running at 88% of my maximum heart rate, which was 79% of my VO2 max, making it an anaerobic, intense workout. Checking my HRM during the run, I knew that I had hit my max several times. That was just on one scoop.
When I was running, I noticed that my breathing was steady and even, and my legs were beginning to build up lactic acid and give out long before my heart and respiratory system ever would. This stuff gives you the feeling that you can go harder, go longer, and not feel the pain of an intensive effort quite as much. Whether or not your muscles and mind can handle it is another question. Yesterday's run was one of the first to begin building my base for racing season, so although it was low mileage, my legs, while physically stronger due to Insanity workouts, were still out of the practice (called specificity of training) of the biomechanics of running. They really felt it later; I had to perform unusually longer holds in my post-running asanas afterwards or else I would be falling out of bed the next morning instead of standing.
Warning: if you are going to exercise within four hours of bedtime, take this supplement at your own risk. Each time I used it in the afternoon hours, I was awake until 4:00 am. Normally, I am a late-night person who goes to bed around midnight on a good night. It doesn't cause any shakes or jitters or force you to stay up, per se, it just makes it so easy that you have to take care to wind down if you want to get to sleep.
As a qualifier, I should mention that my body is completely unaccustomed to energy supplements. I avoid prepackaged energy drinks like the plague, cannot stand the taste of coffee, take no prescription drugs or over the counter medications, and drink no alcohol. The only caffeine I ingest is green tea on an occasional basis. I take vitamins daily and homeopathic preparations when I get sick, which has been a cold once every two years. This may explain E&E's consequences on my performance.
When I was running, I noticed that my breathing was steady and even, and my legs were beginning to build up lactic acid and give out long before my heart and respiratory system ever would. This stuff gives you the feeling that you can go harder, go longer, and not feel the pain of an intensive effort quite as much. Whether or not your muscles and mind can handle it is another question. Yesterday's run was one of the first to begin building my base for racing season, so although it was low mileage, my legs, while physically stronger due to Insanity workouts, were still out of the practice (called specificity of training) of the biomechanics of running. They really felt it later; I had to perform unusually longer holds in my post-running asanas afterwards or else I would be falling out of bed the next morning instead of standing.
Warning: if you are going to exercise within four hours of bedtime, take this supplement at your own risk. Each time I used it in the afternoon hours, I was awake until 4:00 am. Normally, I am a late-night person who goes to bed around midnight on a good night. It doesn't cause any shakes or jitters or force you to stay up, per se, it just makes it so easy that you have to take care to wind down if you want to get to sleep.
As a qualifier, I should mention that my body is completely unaccustomed to energy supplements. I avoid prepackaged energy drinks like the plague, cannot stand the taste of coffee, take no prescription drugs or over the counter medications, and drink no alcohol. The only caffeine I ingest is green tea on an occasional basis. I take vitamins daily and homeopathic preparations when I get sick, which has been a cold once every two years. This may explain E&E's consequences on my performance.
So Energy and Endurance Formula has been akin to pouring super high octane fuel into this '67 Thunderbird. I can't wait to use it during racing season after my body has made its newer model upgrades after training.
References:
- http://en.wikipedia.org/wiki/Amino_acid#Non-standard_amino_acids
- http://www.drweil.com/drw/u/QAA400399/Rhodiola-for-What-Ails-You.html
- http://www.earthclinic.com/Supplements/rhodiola.html
- http://www.webmd.com/vitamins-supplements/ingredientmono-827-RIBOSE.aspx?activeIngredientId=827&activeIngredientName=RIBOSE
- http://www.quercetinguide.com/
- http://www.phosphatidylserine.net/
- http://www.mayoclinic.com/health/phosphatidylserine/AN01592
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