If you have never heard of L-theanine, you are not alone. If you have not researched relaxation supplements or before training ingredients, you may not be familiar with this less well -known amino acid.
Found in green tea, L-theanine is believed to help promote relaxation and support the quality of sleep. But can also help you get a great workout.*
This can sound like a contradiction – how can a relaxation -related supplement improve athletic performance?
There is a simple explanation, supported by science: when combined with caffeine, research suggests that L-theanine can help improve performance and concentration and help compensate some of the negative feelings that some may experience from an addition caffeine before exercise.*
Want to learn more about L-theanine and how can you help your drills and lead to a better night break? We have compiled the information information to know and the main benefits of this soothing addition.
Why do people use l-theanine?
“People get l-theanine for a variety of reasons, most of which revolve around a calm but relieved mental state,” says Paul Falcone, the main scientist in the bodia.
Because it promotes relaxation, L-theanine is often found in products that claim to help reduce your feelings of stress or help you fall asleep without letting you feel sleepy or upset.
The Bodi Sleep Appendix The last thing contains a mixture of ingredients-included L-theanine-to help promote feelings of calm and balance and provide a deeper, more restorative night of rest.*
Research also suggests that L-theanine and caffeine have a beneficial effect when combined. L-theanine can counteract some of the least pleasant effects of caffeine, so you can increase the focus and delay fatigue without feeling too amponded.*
What are the benefits of L-theanine?
L-theanine can be used for a variety of reasons. Here are some of his possible benefits.
1. May help to promote a quiet mental state
L-theanine can help people achieve a quiet mind, and research suggests that it can have a beneficial impact on everyday stress. In a 2017 study, participants who received less tension and improved calm.
L-theanine functions by blocking a exciting substance called glutamic acid and growing alpha waves, which are associated with a relaxed and concentrated mental state, says James Greenblatt, MD, an integrative psychiatrist in Waltham, and author of Integration medicine for depression.
2 can help get the quality of sleep
L-theanine can help to promote the right mentality for sleep-but because it increases activity in your brain alpha frequency band, you should not let you feel sleepy.
One main reason people can have trouble falling asleep is due to the temporary feelings of anxiety – they can’t get rid of the mind, says Falcone. L-theanine seems to help calm those anxious thoughts, helping to calm their minds, which can allow people to fall asleep of course.
In a 2019 study, people who received L-theanine reported greater sleep pleasure after eight weeks than people who received a placebo.
3 can help support concentration
“L-theanine helps the body to adapt to the effects of stress,” Falcone says. “Exercise is a stressor, and L-theanine can help us have a clearer, more focused thought.”
In a case-controlled case study in 2019, 30 participants were given either 200 mg L-theanine or a placebo daily for four weeks. Those who received L-Theanine reported better sleep quality and improved performance in cognitive tasks when compared to the placebo group.
Those who combined L-theanine with caffeine also reported improved readiness and better performance in the duties of change.
4. May support caffeine benefits
Studies have found that the benefits of caffeine in focus and attention are maintained and supported by adding L-theanine, Falcone says.
In a study published in the newspaper NeuropharmologyParticipants who received 50 mg caffeine and 100 mg L-theanine made less mistakes when performing a task than a group that took a placebo.
And a 2018 study found that taking 200 mg L-theanine and 160 mg caffeine improved the concentration of participants better than a placebo or or just additional.
What is the ideal amount of L-theanine?
The research suggests that between 200 mg and 400 mg L-theanine a day is the ideal amount to help promote a quiet mental state even among people exposed to stressful situations.
Greenblatt notes that you can choose to share your L-theanine-for example services, filling with about 200 mg twice daily than a single 400 mg addition.
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 happen more slowly,” Greenblatt adds. It may take up to a full month to feel the effects – but over time, you will surely begin to notice the positive impact on your mental focus and 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.
Posting how L-theanine can improve exercise performance and sleep quality first appeared in the bodia.
