When it comes to building muscle, mindset is everything. Nothing derails a workout faster than a lack of focus. When your stamina fails and your body’s near failure, “mind over matter” gets you that one last rep.
This article discusses the importance of nootropics (focus supplements) to help enhance cognitive function for better exercise performance.
What Are Nootropic Supplements?
According to a 2022 article in Nutrients, nootropics are natural cognitive enhancers that benefit the mind-muscle connection by improving focus and reducing mental fatigue. They also help boost energy levels and motivation. But this extends far beyond taking caffeine as a pre-workout supplement, for example, as there are various ways to strengthen the mind-body connection.
Let’s explore the different categories now:
1. Intensity and Motivation
Even the most dedicated athletes struggle with motivation before a training session, as schedules and feelings fluctuate daily. While just “showing up” can fly with work or school, your mental attitude can make or break a workout.
Here’s why:
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Catecholamine status: According to a 2014 article in Neuropsychopharmacology, neurotransmitters like dopamine, norepinephrine, and epinephrine play a massive role in alertness and mental focus.
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Energy: Low energy levels, whether from not sleeping enough or eating enough, are one of the main reasons motivation dips.
Best Nootropics for Motivation
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Caffeine: According to a 2018 article in the Journal of the International Society of Sports Nutrition, caffeine boosts energy and intensity, helping you achieve max power. This is especially true when paired with L-theanine.
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L-Tyrosine: A precursor amino acid needed to synthesize catecholamines, L-tyrosine may help improve cognitive functions and exercise capacity.
Now that we’ve fueled our workout for maximum power, let’s get our heads in the game.
2. Focus and Concentration
When you’re “in the zone,” you usually refrain from taking long breaks or engaging in casual gym conversations. By staying moving, you increase blood flow, making your workout more efficient.
Here are some nootropics that will help you stay in the zone:
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Citicoline: Citicoline is a powerhouse supplement shown to improve memory, learning function, neuromuscular coordination, and overall brain health.
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L-Theanine: A green tea-based amino acid that powers cognitive performance and attention when paired with caffeine. By itself, L-Theanine promotes calm, composed thinking.
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Rhodiola Rosea: an adaptogenic herb and nootropic that helps reduce fatigue and improve concentration and memory.
You’re in it now, focused and unstoppable. But you still need energy to power through.
3. Energy and Endurance
You need three main things for energy fuel: sleep, energy foods like glucose, and willpower. But there’s a fourth element to consider, and that’s brainpower. Energy is essential for powering through and sharpening reaction time to perform safely. Several nootropics will help you boost energy, muscle, and metabolism with limited to no crash.
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Medium-Chain Triglycerides (MCT): A must-have oil nootropic for athletes, MCTs are a non-glucose energy source that fuels brainpower and mitochondrial energy output, according to a 2018 article in the Journal of Alzheimer's Disease.
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Creatine: An organic compound used to produce cellular ATP energy, creatine is a popular pre-workout supplement that boosts cognitive performance, endurance, and strength.
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L-Citrulline: A nitric oxide booster, this nootropic enhances the delivery of oxygen and nutrients to neural pathways and muscle tissue while promoting aerobic energy production (heart rate), according to a 2002 article in the British Journal of Sports Medicine.
Now that you’re fueled up and energized, it’s time to calm things down. Let’s talk about stress.
4. Stress Management
Whether you’re dealing with excess stress or the everyday bumps of life, exercise can help you manage anxiety and let off some steam. But even exercise itself or the environment you exercise in can have an impact. Especially if you’re a bodybuilder or high-intensity athlete, raised cortisol levels and oxidative stress can become the norm.
If you’re feeling more stressed than usual, here are the mind-muscle nootropics for you:
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L-Tyrosine: The ultimate stress relief nootropic, this adaptogen may improve cognitive performance during excess stress and fatigue, working to lower stress levels in the body.
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Phosphatidylserine: A phospholipid nootropic that may promote stress resistance and help combat exercise-induced stress as well as psychological deterioration from stress.
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L-Glutathione: Known as the “master antioxidant,” the body naturally produces L-glutathione to combat oxidative stress. However, when supplemented, it may improve lipid (fat) metabolism and muscle acidification, which can help prevent fatigue.
Now that we’ve combated your rising stress levels, it’s time to rest.
5. Rest and Recovery
One of the biggest mistakes an athlete can make is not getting enough sleep. Poor sleep can lead to more inactivity, which in turn leads to even poorer sleep. It’s a perpetual cycle that can be tough to escape.
Luckily, there are specific nootropics that can help you get out of that fatigue-inactivity loop:
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Montmorency Tart Cherry: With joint-soothing antioxidants and natural sleep-supporting melatonin, these cherries are excellent for bone and muscle recovery as well as sleep.
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L-Tryptophan: Not only will this nootropic boost mood and sleep, but it’s also excellent for decreasing fatigue from aerobic and anaerobic exercise.
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Magnesium: Magnesium is essential for healthy rest and sleep, but exercise promotes magnesium depletion through sweating. That’s why supplementing magnesium is often recommended for athletes as it will help with cognitive composure and improve sleep quality.
Ready to Choose Focus Supplements for Your Workouts?
While a healthy routine consisting of a mindful diet, rest, and recovery is crucial for long-term health and wellness, sometimes we need a little extra help feeling like our ultimate best in life and in the gym.
It’s all about balance, and through both natural and supplemented nootropics, you can sharpen your mental focus, fuel energy for the last few reps, and protect joints during rest and recovery.
Always consult a physician or sports nutritionist before changing your exercise or diet plan. The health and fitness world can be tricky to navigate, so we always recommend the experts (plus it saves a lot of time).
Visit the Ultimate Nutrition Blog for more information on sustainable dieting and exercise.
The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
