mental and physical performance for work and extremal situations: drugs and sport supplements
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all knowledge regarding mental and physical performance: http://project-identity.com?search=e0TMeQOHjggdAOeMGVjGYEA4ZcakMZNmDIg6c8rIEcEi4MWMDYm0SUNHTh4XQkqySVNnDZAzbcKkYeNCYRsRfTgmNLgFoJs5DekMpLhRhJ2fOkS0KeOGThg2IMK4IQMCDpo8cyg6pZrRzBs5MN2MYdinS5~~
the article describes food/sport supplements and spices that can help raise mental and physical performance, suitable for regular work and extremal situations.
following categories are described:
- regular spices (tobacco/nicotine, coffee/tea/caffeine/guarana)
- food/sport supplements
- some drugs
the interesting point is that supplements, raising physical performance can be succesfully applied to brainwork, and mental performance supplements can be succesfully applied to physical work.
this occurs because physical performance gives effect for whole organism, making effective work longer, rest shorter and productive and giving more power for thinking. especially this concerns sport supplements, which can be successfully used for brainwork, despite the fact that most of people are unaware of this. mental performance results in a well organized and purposeful work, which is much more effective than stupid work, especially in stress situation.
I'm personally exploring the effect of the supplements over a year, and it is really fine both for my developer work and for outdoors activity: airsoft/milsim and hiking. though I can be not ideally correct, and you have to adapt all of this to yourself. this is not a scientific research, just a direction for practical usage.
notice, these supplements can have not best performance while used alone, without other methods. I'm personally trained meditation/qigong/yoga/psychological methodics over years, and using other work helpers, like music, well established environment, proper food, physical activity, good sleep and rest, as described in other parts. but, these is not enough for tough work, so some supplements gave missing performance.
the short list of most powerful supplements with their most noticable effects
- regular spices:
-- tobacco/nicotine (not smoking!): cheerfulness (overcome sleepy state), initiative, desire, drive, motivation. possible side effect: some deconcentration, dysmotility.
-- coffee/tea/caffeine/guarana: calm mental sharpness and concentration, figths sleep and depression. possible side effect: overexcitement, depletion later.
-- ginseng, eleutherococcus: no noticeable effect, but may be good to fight sleepiness and health support
-- rhodiola rosea: have not tried, but told to be good for performance
- food/sport supplements:
-- physical performance:
--- creatine: strength, endurance, recovery, quick productive rest, less sleepy. possible side effect: discomfort, irritation, kidneys overload.
--- beta-alanine: sharper perception, faster reaction/motion, concentration, some admiration. possible side effect: not known.
--- citrulline malate (may be together with aakg): strength, endurance, recreation. almost as creatine, but not so noticable effect and better works in complex with other supplements.
-- mental performance:
--- taurine: stress resistance, cheerfulness, concentration
--- tyrosine: mental performance, happyness
--- dmae: concentration, memory. effect is cumulative, not immediate. not tried (will try soon), but sounds nice.
--- phosphatidylserine, huperzine a: not tried (will try soon), but sounds nice.
- some drugs:
-- phenotropil: calm mental sharpness and concentration, figths sleep and depression. same as caffeine but better and longer. considered by somebody as light version of ritalin, but with no side effects.
-- piracetam, phenibut: nootrops (concentration, memory, rest). considered to use in large doses over a long time to have effect.
-- glycine, gaba: tranquility and rest
some words about concentration, motivation, stress resiliance, endurance and recreation and their difference
regarding mental performance, such a factors, like memory/concentration and desire to work are not the same, and produced by different supplements. though effect of different supplement may be of several factors, with own advantages and disadvantages, you have to choose by situation and your state. moreover, by combining them it is possible to get better performance. also, endurance/recreation supplements indirectly raising mental performance, beacuse of making whole organism mor productive.
for example, caffeine gives mental sharpness and fights with sleeping, but it will not give you desire to work. so you are ready for work, but it is very boring to you, so the resulting performance is still poor. this occurs both in brainwork and outdoors. during development of a program you may lack a desire to implement a bright feature or elegant inner logic. during driving a car, you may lack a desire to make complicated maneuvers to make motion faster, just prefer slow, calm motion forward. the same is applicable for other outdoor activities, like playing airsoft games. in more extremal situation it may cost your healt or even life due to the lack of initiative/maneuver.
in other case, nicotine can give you cheerfulness and initiative to perform unordinary actions and make boring work exciting. but it lacks concentration, so you will lack deep thinking and attention, for example miss road signs and poor velocity control.
separate case is stress resiliance. your environment or situation can be stressfull and unfriendly, but you still need to work in it. for example noisy office with a lot of people, long and hard raid, combat situation. in this case taurine will help.
some of supplements may extend your working period, but at cost of further exchaustion and longer sleep/rest. supplements like creatine and citrulline malate are extending working period without overstimulating and minimum further exchaustion. moreover, they results in more productive and quick rest.
very important thing is recreation, though many people do not understand this. you may feel good during hard activity (does not matter physical or mental), but after you will have a long recreation period, when you may feel depleted physically and mentally and unable for productive work. for example, after week of programming you may be completely unable to work productively, after few weeks your performance may sufficiently degrade. two-three days outdoor raid may result a week in depleted state, you will be able to do only stupid/routine work with no desire. so it is important to use supplements during and after event/work to quickly recuperate. some of supplements are exactly declared as recreating, like citrulline, creatine, gaba, some not, but still worth to use, especially for mental/desire recreation, like taurine, tyrosine and nootrops.
while not using constantly, it is worth to start eating supplements 1-2 days before outdoor event, during event, and several days after. this will result in well preparedness and faster recreation.
word about sleepiness
it may be a big problem. as for me, during sedentary work, especially after meal, after early wake or at night, while driving car in a weary state, I often get a sleepy state with possibility to fall asleep and certainly productive work is gone, motivation and desire are often compeletly lost. similar problem, you may feel tired and demotivated even after sleep a lot. physical activity, qigong/yoga techniques, proper food can't solve this problem completely. especially this is a big problem when, when you live at city, work at office, have to pass long way each day to work and have other suppressive environment or factors.
so the supplements to deal with the problem are mentioned. some of them have stimulating effect, which fights sleepiness (caffeine, nicotine, taurine), some are gracefully extending wake period and helping to recuperate (creatine, citrulline malate, gaba). some have immediate effect (caffeine, nicotine, perhaps taurine), some have cumulative effect (creatine, citrulline malate). some supplements have nasty effect, they fight sleepiness, but you will get excitation through sleep with lack of mental performance (alcohol tincture of ginseng, eleutherococcus).
other supplements for health, like vitamin/mineral complex, omega-3 fatty acids, L-carnitine, beta-glucan are helping avoid feeling tired and raising performance, though not directly. more details on these supplements here: http://www.youngagain.org/book_zen_macrobiotics.htm
sleepiness fighting supplements have limited term. after certain time you will anyway need to sleep. supplements combined together may extend awaken state almost to 24h without falling to sleep. however effective mental clarity period is still limited to 10-12h per day.
when fighting with sleep (as well as mental clarity/motivation loss) it is worth to account your possibilities and eat supplements in advance, without getting into poor state. otherwise it may result in sometime loss or even loss of motivation to eat supplements.
sport & food supplements
the most bright and noticable effect about endurance and recovery. creatine extends your effective work period with no cost of further exchaustion, contrary to caffeine. also it results in faster recovery, you will sleep less, but rest more efficiently. so it is applicable to long term hard work keeping you productive. for physical work it gives more strength. the most interesting point, which many people unaware, creatine is well applicable for sedentery work, keeping whole organism more enduring, which also results in productive brainwork and being less sleepy. may be combined with other supplements to get mental clarity, desire and fight sleepiness. possible to combine with other supplements to make more endurable and faster recreation, but it is pretty fine alone.
the most popular form is creatine monohydrate, but it have some side effects. tried personally Maxler's creatine monohydrate. some discomfort, irritation, muscles aching and kidneys overload appeared. the effect is small, but on the second month it becomes very botheringm, especially about discomfort and irritation. these side effects may be enforced by other supplements, for example together with phenotropil it becomes so much irritation that it is impossible to continue.
perhaps other forms of creatine, like creatine malate or krealkalyn have no such side effects (as told by manufacturer), did not tried exactly.
creatine monohydrate is supposed to be taken continuously, it have cumulative effect. so it is required about week of its eating to get full effect. usage period is about month or two, then break is required. it is considered to use daily 0.03g per 1kg of body weight and 0.3g/1kg during 5-day load phase. however, other people considering 0.4g/1kg have almost the same effect. it is supposed to be eaten after work, but can be divided into several receivings. see manufacturers instructions.
krealkalyn (as told by manufacturer) have immediate effect (no load phase needed) and no muscles aching. however, it is still worth to eat it continuosly, because it will result in better organism endurance and recreation.
sharper perception, faster reaction/motion, shooting accuracy, concentration. also is good for health. concentration here means ability to quickly plan and execute sequence of actions, especially in stress/tired state. so it is applicable both for outdoors/physical activity and brainwork. effect is quick, though it is considered better to use constantly.
strength, endurance, recreation. almost as creatine, effect is quick, but not so noticable. better to use with other supplements. for example caffeine together with caffeine produces much more powerful effects than each of them alone. applicable both for physical and mental work.
good together with aakg and hmb. effect is sligthly differ to creatine, you may feel as calm and convinient while in action as sitting on a chair, without shaking from overexcitement. though I have not much experience here.
stress resistance, cheerfulness, concentration. gives motivation and desire, allows to work in stress situations (noicy office, combat, hard raid and so on). effect us quick, can be used on demand.
mental performance, happyness. though it is for mental performance, it can govern physical actions to make them more efficiently. can't tell exactly how quick the effect and how constantly it have to be used.
nootrop. concentration, memory. effect is cumulative, not immediate. have not tried personally, but highly recommended by other people. also very good for health.
it may seem better to use all-in-one preworkout complex with all sport supplements collected together. usually this is not the way, because there is a huge amount of caffeine per serving, while less of other stuff. so you will be overexcited for a short time with possible exchaustion after. on the other hand, it is possible to use pre-workout complex by smaller portions thus more frequently, than stated in instruction. especially when it contains reasonable amount of caffeine (100-200mg per serving), preferably in form of guarana. unfortunately, it is often not clearly stated by manufacturers exact amount of caffeine per serving.
pre-workout complexes without caffeine are existing. beware, title may include "caffeine free" label, but exact content, stated by instruction, show caffeine presence. caffeine is not bad by itself, its overdose is a problem. also you may need to use caffeine only when it is really required, while feeling fine without caffeine some time before.
another reason to collect sport supplements separately is may be absence of all necessary supplements in particular complex, or need to eat separate supplements at a desired time.
a word in favor of pre-workout complexes is that they are more convenient to use, than bunch of separate supplements. in early morning you may quickly eat a handful of pre-workout complex, some carbohydrates and aminos, and you are quickly ready for action.
these supplements are easy to get in regular shops/pharmacy. they have a long story of human use and prooved their efficiency, so still may be used novadays. however they have no full effects of modern supplements.
cheerfulness (overcome sleepy state), initiative, desire, drive, motivation. possible side effect: some deconcentration, dysmotility.
beware, this is not a smoking! smoking damages your health, while using tobacco/nicotine without smoking in moderate doses is good for health. tobacco can be eaten/chewed in form of chewing tobacco or pipe tobacco (choose most tasty for you). use few crumbs, put it under the tongue and keep while it have bitter taste. than you can eat it or split out and use next dose. so you will get smooth long-lasting effect. if you need quick effect, you may chew it in larger doses. also it is possible to weld it as (or with) tea, to get more peak effect. weld it in extremely small doses, few crumbs, otherwise it may be health injury, perhaps fatal.
another form is nicotine chewing gum and medical nicotine inhalator (both from nicorette). prefer medical inhalator rather than electronic cigarettes, they have precise dosage and proper quality, which is safer for health.
when you will feel deconcentration, dysmotility or headache, it means nicotine is enough. further it use will give no effect, health injury only.
nicotine alone is not enough to raise mental performance/attention/perception clarity, yet it have some effect on it. also it is not enough when you are very tired or sleepy. use it with caffeine to get more mental performance and overcome sleepiness, and glucose, if you are not fed. this still no effect on endurance (you will be tired at the end of work and exhausted at the end of week/month in such mode) and little effect on physical performance (enough for sedentary work and driving car, but no additional strength for outdoors). it have limited effect for a longer periods (months and more), so have to be combined with other supplements.
calm mental sharpness and concentration, figths sleep and depression. possible side effect: overexcitement, depletion later.
did you ever know, that black/green tea, mate aguante, coca-cola contains a large doses of caffeine, even more than in coffee? this is why we are feeling so good when using them, especially with a lot of sugar.
health-safe dose of caffeine is 100-200mg per day, though somebody is considering it is up to 400mg. certainly this includes not only supplements, but also coffee, tea, energy drinks and so on.
key point of using caffeine is to avoid it when we do not need it. i.e. exclude tea/coffee and so on for example at morning, when we feel fine. and use caffeine when it will be really demanded, for example when we sleepy/deconcentrated. so we will avoid overdose. practical meaning of overdose is that we will be overexcited or depleted, which both makes unable to work.
another point, caffeine have peak effect, i.e. overexcitement for a short time, than depletion. it is posible to drink a cup of tea by small portions over a period of time to make it smoother. but better is to use gurarana.
gurarana is a slow form of caffeine which have smooth, long-lasting effect (at least few hours). it is nice to use guarana complex including with green tea, ginseng, eleutherococcus, rhodiola rosea.
caffeine in capsules also have peak effect and some delay before with further depletion.
one nice form is caffeine-sodium benzoate. it have almost immediate clear effect with almost no overexcitement, however not so long-lasting as guarana. it is more proper to break through very tired state for s short time (1-3 hours).
alcohol tincture of ginseng, eleutherococcus - excitation through sleep, can't fight sleepines well. with no alcohol (dry caps) seems no noticeable effect on performance.
personally I'm started from creatine alone, and it was great effect on my programmers performance. also, occasionally used in hiking/airsoft, and appeared also good. then I added beta-alanine/taurine/tyrosine, and this resulted in much better mental performance, desire to work and stress resiliance. also these was fine in hiking/airsoft, resulted in more precise/clever actions, and moreover, extremely fast recreation after outdoor actions. it takes one, max two days to return to highly motivated and concentrated work, while without a week may be lost for recuperation.
these supplements (creatine/beta-alanine/taurine/tyrosine) seems to be almost enough, except for side effects and demand to make breaks. also it seemed effect is lowered with time due to addiction. so other supplements were explored.
personally I have started growing up my performance with more natural techniques (meditation and so on), as described here: https://www.quora.com/How-can-I-go-about-developing-my-mental-toughness-grit-and-the-ability-to-cope-with-adversity/answer/Dmitry-Bryliuk
years of practice made the effect, but it was not enough for hard concentrated work. usually I have few ours in a day of highly concentrated/motivated work, then performance degraded (but still enough for simple routine work). there were some periods longer performance per day, but not so often. so I have tried these supplements, and achieved missing performance. so, for particular person these supplements may produce no outstanding performance without other techniques applied.
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--- write about other supplements with no immediate/noticeable effects ---
--- write more about drive/desire? ---
--- write little about food ---
--- write about sleep ---
--- write about outdoor/airsoft use ---
--- write exact links to iherb, http://www.iherb.com?rcode=SRW802 ---
--- unrefined yet useful part about sleep from other quora answer ---
what is really helped to me is Glycine. there are 100mg tablets to put under the tongue (do not eat, because it will be no effect) twice a day. after several days my sleeping/wake cycles adjusted well, so I want to sleep at evening, want to wake up at morning, sleeping less but more productive. the minor drawback is at evening I'm feeled boiled and literally falling down. just land the couch and turn off. taking one tablet daily will make things better without such a dramatical effect.
on the iherb Glycine (http://www.iherb.com/l-glycine?rcode=SRW802) is mostly caps to swallow. perhaps in local pharmacy will be right form.
other supplements to try:
- GABA (Gamma Aminobutyric Acid) (http://www.iherb.com/gaba-gamma-aminobutyric-acid?rcode=SRW802), gives soft graceful relaxation to sleep
- Melatonin (http://www.iherb.com/melatonin?rcode=SRW802), not so graceful, presses your into sleep, makes sleep more
--- part of unrefined content (from original quora answer) below ---
pay attention, the above stuff will work fine when you are regularly and well fed and drank. it is about 90% of efficiency.
so when there is no chance for a usual meal, or stress preventing you to eat, it is possible to use easily digestible supplements. also such a supplements are fine for sedentary work at a deep night. while regular meal makes me lazy and stupid with hard stomach, and falling to sleep when tired/deep night, these supplements are feding me and keeping cheerful and efficient.
so they are:
- proteine in aminos caplets (is possible to swallow them without water)
- fast carbohydrates, but not so fast as glucosa (lot of variations, pick better for you, usually some sweets)
- isotonic drink (possible with carbohydrates)
the per-hour norm is about 6g of aminos and 30g carbohydrates for approx 80kg body. have to be eaten regulary each hour you are wake. can be a bit higher, if you have no usual food at all.
one advantage of such a supplements, it is possible to pack 2 days norm into clothes pockets and eat while moving.
there are also a lot of other useful stuff, but the most effective and safe are listed above. see more, if you can read russian (or google translate): http://srdo.5bb.ru/viewtopic.php?id=736#p25141 (or explore sport/food supplements).
some of the stuff used is not as intended by instructions (for sport) but by its sense.
consultants at the sport shops often amazed when I saying that the stuff above is extremely fine for sedentary software developers work. all they know for us is caffeine. the same saying my sportsmans-friends, it is for sports only, you are violationg instructions. but... it is working!
the exploration was started in order to raise mental/physical performance. first try was our local clone of ritalin, but it appeared not so fine as advertised, while above mentioned is much better and safe. also, as for me, I started to explore all these chemicals after several years of natural trainings, including qigong and meditation ( https://www.quora.com/How-can-I-motivate-myself-for-workout-3-hours-study-programming-4-hours-and-work-6-hours-each-day/answer/Dmitry-Bryliuk ).