If you have never heard of L-Stheanine, you are not alone. Unless you have been investigating relaxation supplements or ingredients prior to training, you may not be familiar with this less known amino acid.
Found in green tea, it is believed that L-Teanina helps to promote relaxation and support sleep quality. But you can also help you get excellent training.*
That may sound like a contradiction: how can a supplement associated with relaxation possibly improve sports performance?
There is a simple explanation and backed by science: when combined with caffeine, research suggests that L-Theanine can Help improve performance and focus and help compensate some of the negative feelings that some may experience of a coffee pre-leisure supplement.*
Do you want to get more information about L-Theanine and how can you help your workouts and lead to a better nighttime rest? We have compiled the need to know and the key benefits of this relaxing supplement.
Why do people use L-Theanine?
“People take L-Theanine for a variety of reasons, most of which revolve around a quiet mental state,” says Paul Falcone, main scientist at Bodi.
Because it promotes relaxation, L-tanina is often found in products that claim to help reduce their feelings of stress or help you sleep without leaving it feeling sleepy or stunned.
Bodi sleep supplement Last thing It has a mixture of ingredients, including L-Teanina, to help promote feelings of calm and balance and provide a deeper and more restorative rest night.*
Research also suggests l-teaanine and caffeine have a beneficial effect When combined. L-teaanine can counteract some of the less pleasant effects of caffeine, so it can increase the approach and delay fatigue without feeling too expanded.*
What are the benefits of L-Teanina?
The L-Teanina can be used for a variety of reasons. These are some of its potential benefits.
1. can help promote a relaxed mental state
L-Theanine can help people achieve a Relaxed mental stateAnd research suggests that you can also have a Beneficial impact on daily stress. In 2017 studyThe participants who take L-Stheanine self-informed less tension and improved calm.
L-teaanine works by blocking an exciting substance called glutamic acid and Increased alpha wavesthat correlates with a relaxed and focused mental state, says James GreenblattMD, an integrative psychiatrist in Waltham, Ma, and author of Integrative Medicine for Depression.
2. It can help benefit sleep quality
L-teaanine can help promote the right mentality for sleep, but because the activity in the alpha frequency band of its brain increases, it should not leave it Feel sleepy.
A main reason why people could have trouble falling asleep is due to temporary feelings of anxiety: they cannot turn off their mind, says Falcone. L-Theanine seems to help calm those anxious thoughts, helping to relax the mind, which can allow people to sleep naturally.
In 2019 studyPeople who took L-Theanine reported greater sleep satisfaction after eight weeks than people who took a placebo.
3. It can help support the approach
“The L-Teanina helps the body adapt to the effects of stress,” says Falcone. “Exercise is a stressful factor, and L-Teanina can help us have a clearer and more focused mentality.”
In a randomized, placebo controlled Study in 201930 participants received 200 mg from L-Teanina or a daily placebo for four weeks. Those who took L-Teanina reported a better sleep quality and better performance in cognitive tasks compared to the placebo group.
Those who combined l-teaanine with caffeine also informed Improved alert and better performance in attention change tasks.
4. You can support the benefits of caffeine
Studies have found that the benefits of caffeine in the approach and attention are maintained and supported by adding L-Teanina, says Falcone.
In A study Posted in the magazine NeuropharmacologyThe participants who took 50 mg of caffeine and 100 mg of L-Teanina made fewer mistakes when performing a task than a group that took a placebo.
And a 2018 study He discovered that taking 200 mg of L-Teanina and 160 mg of caffeine improved the concentration of the participants better than a placebo or a supplement alone.
What is the ideal amount of L-Theanine?
The investigation suggests that between 200 mg and 400 mg From L-Theanine per day is the ideal amount to help promote a relaxed state even among people exposed to stressful situations.
Greenblatt points out that he can choose to divide his portions of L-Teanina, for example, complementing about 200 mg twice a day instead of a single 400 mg supplement.
Keep in mind that the effects may not be instantaneous for all. “While most people experience benefits in a few days, for some, the effects seem to occur more slowly,” Greenblatt adds. You can take up to a full month to feel the effects, but over time, you are likely to begin to notice the positive impact on your mental approach and your performance.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
The publication of how L-Theanine can improve training performance and sleep quality first appeared in Bodi.
