Fuel System Benefits

EAAs are a group of nine amino acids that the body cannot produce on its own and must be obtained through the diet. These amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. EAAs may enhance exercise performance by providing the necessary building blocks for muscle energy production and reducing muscle breakdown during exercise. These amino acids are found in high protein foods, both plant-based (like soy) and animal-based (like meat and dairy). Ancient cultures, such as the Incas, consumed quinoa, a good source of EAAs, as a staple in their diet.

The four electrolytes are sodium, potassium, calcium and magnesium. Electrolytes help maintain proper fluid balance, nerve function, muscle contractions, and overall cellular function. Adequate electrolyte balance can help sustain exercise performance by preventing fatigue, muscle weakness, and cognitive impairments associated with dehydration and electrolyte imbalances. Electrolytes are found in many foods, the most common is salt (sodium) but other natural electrolyte sources include bananas (potassium), dairy (calcium), and spinach (magnesium). In ancient times, marathon runners were known to consume salt and other minerals to replenish their electrolyte balance.

Caffeine is an alkaloid compound which is found especially in tea and coffee plants and is a stimulant of the central nervous system, and is used to reduce the feeling of tiredness and fatigue. Caffeine has been shown to enhance endurance performance by increasing the availability of free fatty acids for energy utilization, sparing muscle glycogen. This can be particularly advantageous during longer-duration aerobic activities, such as distance running or cycling. Found especially in tea, coffee, and cacao plants, caffeine has been consumed for its stimulating effects since ancient times. Historical records indicate that coffee was consumed in Arabian Peninsula regions as early as the 15th century.

Citrulline is an amino acid that plays a role in various physiological processes within the body, and can help with exercise through its impact on blood flow and the cardiovascular system. Citrulline contributes to reduced fatigue and ATP production, as well as muscle protein synthesis. Citrulline, named after the Latin word for watermelon, "citrullus", is naturally found in this fruit. It was first isolated from watermelon in the early 20th century.

Creatine is a molecule produced in the body and is a dietary precursor of Phosphocreatine which releases energy. Creatine can help to support energy production, enhance muscle strength and increase lean body mass during high intensity exercise and resistance training. Creatine may also help reduce muscle damage and inflammation following intense exercise. This can lead to a faster recovery period between workouts. It is found naturally in red meats and fish. Historically, the understanding of creatine and its potential benefits was first realized in the 1800s when it was discovered in skeletal muscle.

Beta Alanine is an amino acid widely used to support endurance and strength training goals. Beta Alanine is the building block of carnosine, a molecule that acts to buffer acid in muscles, and has the ability to delay fatigue which can potentially lead to an increase in training volume. It's often found in foods such as meat, poultry, and fish. Athletes in ancient Greece were said to consume beet juice as a source of beta alanine to enhance performance.

Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. These amino acids are considered "essential" because the body cannot produce them on its own and must obtain them from the diet. BCAAs help with muscle protein synthesis, energy during exercise, and reduce delayed-onset muscle soreness and fatigue. These essential amino acids can be found in foods like chicken, beef, salmon, and eggs. Ancient civilizations, without the knowledge of BCAAs, still consumed these amino acids through their traditional diets rich in meats and fish.

B-vitamins are a group of water-soluble vitamins that play essential roles in various metabolic processes within the body. While they don't directly provide energy like carbohydrates, proteins, and fats do, B-vitamins are critical for converting nutrients from food into energy that can be used by the body. Historically, a deficiency in certain B-vitamins was known to cause diseases like beriberi and pellagra. Foods rich in B-vitamins include whole grains, beans, peas, and nuts.