How L-theanin can improve exercise performance and sleep quality
If you have never heard of L-theanin, you are not alone. If you have not examined relaxing accessories or Folders before trainingYou don’t have to be with this less known amino acid.
It is assumed that L-theanin is in green tea, helps to promote relaxation and Sleep quality support. But it can also help you get great exercise.*
This may sound like a contradiction – how can an athletic performance to improve with relaxation?
There is a simple explanation of supported science: when combined with caffeine, research suggests that L-theanin CAN Help to improve performance and focus and help compensate for some negative feelings that some may experience from the supplement before the caffeine training.*
Do you want to learn more about L-theanine and how it can help training and lead to better rest at night? We have compiled information about the need and key advantages of this calming add -on.
Why do people use L-theanin?
“People take L-theanin for various reasons, most of which revolve around a calm but solet mental state,” says Paul Falcone, the main scientist in Bodi.
Because it promotes relaxation, L-theanin often occurs in products that claim to help reduce your feelings of stress or help you fall asleep without letting you feel sleepy or groggy.
Bodi’s sleep Last thing It contains a mixture of ingredients-including L-theanine- that helps to promote feelings of peace and balance and provide a deeper and more restorative rest night.*
Research also suggests L-Teanin and caffeine have a beneficial effect when combining. L-theanin may counteract some of the less pleasant caffeine effects so you can increase focus and postpone fatigue without feeling too much amplification.*
What are the benefits of L-theanine?
L-theanine can be used for various reasons. Here are several of its potential advantages.
1. It can help promote a relaxed state of mind
L-theanin can help people achieve and A relaxed state of mindand research suggests that it can also have a A beneficial impact on daily stress. In a Study 2017Participants who take L-theanin independently report less tension and improve their peace.
L-theinin works by blocking the excitation substance called glutamic acid and Increasing the alpha wavesthat correlates with a relaxed and focused state of mind, says James GreenblattMD, Integrative Psychiatrist in Waltham, Ma and Author Integrative medicine for depression.
2. It can help benefit the quality of sleep
L-theanin can help promote the right thinking for sleep-only because it increases activity in the alpha frequency zone of your brain, it should not leave you I feel sleepy.
The primary reason people may have trouble falling asleep is due to a temporary sense of anxiety – they can’t turn off their minds, says Falcone. L-theanin seems to help silent anxiety thoughts and help to relax the mind, which can naturally fall asleep to people.
In a Study 2019People who took L-theanin reported more sleep after eight weeks than people who took placebo.
3. It can help support the focus of
“L-theanin helps the body adapt to the effects of stress,” Falcone says. “Exercise is Stressor and L-theanin can help us have a clearer and more focused thinking.”
In a randomized placebo -controlled Study in 201930 participants were given either 200 mg L-theanine or placebo daily for four weeks. Those who took L-theanin reported better sleep quality and improved performance of cognitive tasks compared to the placebo group.
Those who combined L-theanin with caffeine also reported Improved vigilance and better power when switching attention.
4. It may support the benefits of caffeine
Studies have found that the benefits of caffeine and attention are maintained and supported by the addition of L-theanine, says Falcone.
IN one study Published in a magazine NeuropharmacologyParticipants who took 50 mg of caffeine and 100 mg of L-theanine made less errors than the Placebo group.
And and Study 2018 They found that the use of 200 mg L-theanine and 160 mg of caffeine improved the concentration of participants better than the placebo or the supplement itself.
What is the ideal amount of L-theanine?
Research suggests that between 200 mg and 400 mg L-theanin per day is the ideal amount to support the relaxed state of mind and among people exposed to stressful situations.
Greenblatt notes that you can decide that your portions of L-theanine will be done by replenishing approximately 200 mg twice a day than a single 400 mg supplement.
Keep in mind that the effects may not be immediate for everyone. “While most people experience benefits within a few days, for some, the effects seem to occur more slowly,” adds Greenblatt. It can take up to a month to feel the effects – but over time you will probably notice a positive impact on your mental focus and your performance.
* These statements were not evaluated by food and drug management. The purpose of this product is not to diagnose, treat, treat or prevent any disease.
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