The human body carries out its functions by consuming food and turning it into usable energy. This energy provided by food in the form of calories is used to fuel your body’s internal functions, repair, build and maintain cells and body tissues, and support the external activities that enable you to interact with the physical world. How you burn the energy or expend calories is called the total daily energy expenditure (TDEE).
The science of energy
Energy comes from three main macronutrients, namely carbohydrates, protein and fats, with carbohydrates being the most important energy source. In cases where carbohydrates have been depleted, the body can utilise protein and fats for energy.
All these nutrient groups provide energy but there are some in particular that give increased energy. Bananas are an excellent source of carbohydrates, potassium and vitamin B6. Fatty fish like salmon or tuna is a good source of protein, fatty acids and B vitamins. Brown rice is a good source of fibre, vitamins and minerals, and eggs a good source of protein.
Foods are metabolised at a cellular level to make adenosine triphosphate (ATP) by a process known as cellular respiration. ATP is commonly referred to as the "energy currency" of the cell, as it provides readily releasable energy. There are only small amounts of ATP in the body, so it is necessary to have sufficient energy stores which help replenish ATP.
What is Total Daily Energy Expenditure (TDEE) and why is it important?
The amount of energy it takes for your body to digest, absorb, and metabolise the food you eat is known as the thermic effect of food (TEF). The overall TEF is estimated, on average, to be about 10% of your total daily energy expenditure (TDEE). It is, however, a modifiable component of energy expenditure. Evidence suggests that TEF is increased by larger meal sizes, the intake of carbohydrates and proteins, and low-fat plant-based diets. Age and physical activity have also shown to play a role in TEF.
At rest the body needs energy to support the functions of organs and physiological systems. This ensures all body systems are kept functioning correctly. It includes energy for breathing, keeping the heart beating to circulate blood, keeping hormone levels in equilibrium and growing and repairing cells.
The number of calories the body uses at rest to do these things is known as the basal metabolic rate (BMR). Resting energy accounts for approximately 60% of your total daily energy expenditure (TDEE), from which the three organs that are most responsible for burning calories at rest are the liver, brain and skeletal muscle.
It is estimated that the brain consumes about 20% of this energy for the average adult in a resting state. The primary function of the brain is to process and transmit information through electrical signals and for this the brain needs a considerable amount of energy
Spontaneous non-exercise activities which include daily activities such as standing, walking around the house, doing housework or gardening is called non-exercise activity thermogenesis (NEAT). It is an important component of the daily energy expenditure, contributing as much as 15% of the TDEE.
The remaining total daily energy expenditure is accounted for by physical activity. This can range from jumping rope, sprinting, cycling, rowing, and swimming to calisthenics. The energy used during exercise is the only form of energy expenditure that we have any control over. Evidence shows that energy expenditure of the muscles makes up approximately 20% of the total energy expenditure at rest, but during strenuous exercise, it may increase to 50 fold or more.
Supplements that support energy levels
Caffeine:
This is one of the most studied supplements in the world. It is associated with several health conditions and people have different tolerances and responses to caffeine. Caffeine is considered to be a mild stimulant to the central nervous system that quickly boosts our alertness and energy levels. It is widely available as a supplement but is also found in energy drinks, sugary drinks, chocolate, tea and coffee. The typical guideline for safe caffeine consumption is up to 300mg daily (about three cups of coffee or six cups of tea).
Vitamin B:
The B vitamins are a group of eight nutrients, each with unique roles in keeping your body healthy. Each B vitamin is vital for maintaining the health of the cells in your body and keeping you energised. Vitamin B1 known as thiamine, converts carbohydrates into glucose, which is the preferred energy source that your body uses to run your metabolism smoothly. Vitamin B5, also known as pantothenic acid is vital for energy as it works with added B vitamins to convert food into energy. Almost every cell in the human body uses Vitamin B12. It assists with the formation of red blood cells and helps covert fats and protein into energy.
Magnesium:
Magnesium plays an important role in the body for energy production and muscle and nerve function. It has a protective effect on nerves and studies have shown that the higher your magnesium levels are, the lower the risk of cardiovascular problems. It also decreases blood pressure by helping to relax blood vessels, reduces inflammation and regulates blood sugar levels.
Ginseng:
Consuming ginseng daily can help promote energy and fight fatigue. A meta-analysis in 2016 reported that ginseng supplements were effective at promoting energy and feelings of motivation. The study further showed that components of ginseng have been found to lower oxidative stress and support high cellular energy production.
Other benefits of ginseng supplementation include helping the body to resist the effects of stress, boosting cognitive function, and helping the body to fight inflammation.
Ginkgo Biloba:
This is a herbal extract supplement that has been used for centuries to improve memory, energy and focus. The most helpful components of ginkgo are believed to be flavonoids, which have powerful antioxidant qualities, and terpenoids, which help improve circulation by dilating blood vessels. It can take between four to six weeks to see any effects, depending on what purpose it is being used for. It is advised by health practitioners to stick to recommended values. Depending on the purpose it is being used for, doses can range from 40 to 360 milligrams daily.
Taurine:
This is an essential amino acid needed by the body and commonly found in energy drinks. It aids an important process in skeletal muscles called osmoregulation. Osmoregulation is the controlled movement of water in and out of the muscles. Taurine aids in the absorption of bile acids and is important for gall bladder function. It is also known for its antioxidant properties as it supports the cardiovascular system and helps to regulate calcium, which is important for bone health and your immune system. The recommended dosage of Taurine is anything between 1500mg to 3000mg per day.
ATP:
As we have learnt, foods are metabolised at a cellular level to make adenosine triphosphate (ATP), the "energy currency" of the cell. It would make sense then, to cut out the middle-man and directly take ATP in the form of supplements, however, there is evidence to date both for and against this hypothesis.
Research suggests that ATP supplements may not directly increase the amount of the chemical in your muscle tissue, but they can improve blood flow to active tissue, boost your physical performance and speed up recovery. It is due to this that most health experts often suggest that creatine monohydrate is best if you want to increase ATP levels during exercise. If you are supplementing with ATP, the recommended dosage is 400mg daily to maximize any potential benefit.
Also read: How to improve the quality of your sleep
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