Energy based weapons are all fictional based. In reality it is not efficient. It cost a lot more energy to fire any projectile. That is why it is a science fiction weapon.
That being said. There are a few things I want to share to help make it more realistic in a science fiction setting:
1. Know your physical states of matter. There is four. Solid, liquid, gas, and plasma. Want to know more about plasma, check wikipedia link below:
https://en.wikipedia.org/wiki/Plasma_(physics)
Plasma is extremely hot. It is the most likely form to be used in energy weapons except for photons. I'll discus it later. Plasma is a state even hotter than gas. Gas can become plasma when heated.
But be careful. This is not a hot scolding water. This is a hot as or hotter than magma. That is lava hot. Without precautions the user can be set on fire in an instant.
Plasma, if you didn't know, is the most likely matter in Jedi and Sith lightsabers. Yep. The physical attributes of the cutting lights is the plasma. This is why I am talking about plasma. Now you can image it being weld or shot into an opponent. It is possible to melt and/or penetrate metal with it.
Lightning is a form of plasma. Think about it. It is hot enough to cook a person. And plasma is high conductive, it is easy to see why lightning is associated with electricity.
2. Photons. It is the secondary most used elementary particle. It is often portrayed in many different ways. And there is a movie show casing this, it is called Dr. Strange. Why am mentioning this? What does it have to do with protons?
Watch: https://www.youtube.com/watch?v=drXGJ3ZZdvc&t=872s
If you watched it, then congrats. If you already know about it, or already have the knowledge about protons bending light, in that shining light, or just that is a part of an element's nucleus. Congrats. This is part of what I am getting at.
Photons contains weight. I said this in my Metallic Elements chapter. Even though it takes more energy than plasma, it can be deadlier and more useful. Useful? Photons is the most likely form of shielding other than refined metallic compounds.
Almost all shielding in Science Fiction films and stories are photon based. They have the ability to disperse the force of impacts to a much farther scale of range. Photons can be formed anywhere where matter is.
You would probably think because of the previous paragraph, that photons be a bad choice. But, what if you condense it. After all, it is an elementary particle and it is less weight than atoms. When the photon amass in great numbers, it is heavy enough to deliver an impact.
That is all I can share for now. Maybe I'll create a part two.
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