When starting a new fitness journey, whether new or experienced, it can be tempting to push your body to its limit. But sometimes, when we think we need to go the extra mile, we need a little wellness and self-care.
Enter adaptogens, a unique class of herbs and botanical compounds used for centuries in traditional Eastern medicine systems, according to a 2018 article in Chinese Medicine.
While adaptogens have numerous health benefits, this article will focus on adaptogens as they relate to overall training and workout performance.
Grab your tea and favorite protein snack, and we’ll dive into the benefits of adaptogens in the sports world.
What Are Adaptogens?
Adaptogens are natural supplements for workout performance that help your body adapt to physical, emotional, and environmental stressors. One 2010 Pharmaceuticals study showed that adaptogens regulate the body’s stress response system, mainly the hypothalamic-pituitary-adrenal axis (HPA), crucial in managing stress and homeostasis.
It’s essential to recognize that adaptogens are not stimulants. They don’t push your body into overdrive by raising cortisol levels or blood pressure, or depleting the body of energy reserves.
Now that we have a better understanding of what adaptogens are, let’s explore the benefits of adaptogens for athletes:
1. Better Endurance
As stated above, adaptogens benefit energy production and oxygen utilization, both essential for endurance training. Research suggests that an adaptogen known as Rhodiola rosea helps enhance mitochondrial function and increase the production of adenosine triphosphate (ATP), a cell's energy currency (Cambridge Open Access 2023).
The result is improved endurance and reduced fatigue during intense exercise, as increased blood cell count and more oxygen are delivered to the bloodstream.
2. Improved Stress Resistance
Adaptogens like Ashwagandha are incredible for stress reduction in fitness. Ashwagandha has been shown to reduce cortisol and stress levels. This powerful substance is ideal for performance and recovery, as well as better sleep and relaxation. According to research, it also benefits a balanced mood and may support a steady heart rate.
3. Increased Blood Flow
We’ve discussed the necessity of optimal oxygenation and blood flow for endurance athletes. Ginseng is our next popular adaptogen. It is known to help increase nitric oxide production, which supports muscle blood flow and benefits strength training.
4. Anti-inflammatory Benefits
It’s no secret that intense exercise can result in inflammation, which can negatively impact performance and recovery. Adaptogens like turmeric and ginger possess incredibly anti-inflammatory properties. One clinical trial report in the BMJ Open Sport Exerc Med (2021) states that these adaptogens also support tissue repair and enhance overall athletic performance.
5. Mental Focus and Stamina
One thing that athletes need to perform well is stamina, both mental and physical. A particular adaptogen, Panax ginseng and Bacopa monnieri, has been shown to improve memory, focus, and overall cognitive performance. These substances help reduce mental fatigue and enhance concentration, helping you maintain clarity during long training sessions.
What About Adaptogenic Mushrooms?
Adaptogenic mushrooms have recently gained popularity in the world of sports nutrition. Here are a few of the most popular contenders.
Cordyceps
Cordyceps come from a parasitic fungus that grows on caterpillars and has been known to increase energy and endurance. One study in Dietary Supplements found that Cordyceps not only helps improve exercise performance in older adults, but it also leads to improved oxygen uptake.
Reishi
Known as the mushroom of immorality, Reishi is highly valued for its anti-inflammatory and immune system benefits. Reishi has also been shown to help the body adapt to physical stress, allowing for improved recovery and reduced muscle damage.
Lion’s Mane
Lion’s Mane has been praised for its potential to improve cognitive function and focus.
Adding Adaptogens to Your Routine
When looking for adaptogens that will best suit your lifestyle and exercise routine, it’s important to remember that every body is different and will react differently to adaptogens.
Whether you’re looking to reduce stress, improve focus, or benefit from endurance training, nothing is more powerful than a strong self-care routine. Drink plenty of water, get plenty of sleep, and rest when needed. Incorporate adaptogens where you see fit, and consult a sports nutrition or medical professional before making any big lifestyle shifts.
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The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
