Herbs for athletes can have erogenous, and therefore stimulating, effects. They give energy and enable longer workouts. Most herbs also have properties that strengthen the body and prevent inflammation. Their effects are scientifically proven, but in order to feel their power, regularity in and length of drinking the infusions are important – the longer, the better. During autumn and winter, it is best to drink at least one cup a day. Infusions also have another benefit – they can warm you up wonderfully. However, it is worth remembering that our bodies may react differently to the effects of herbs, so not everyone will feel their benefits equally. Find out which ones will be most effective for you.
The most beneficial herbs for active people
- Ginseng – better performance and natural stimulation
Ginseng is considered an adaptogen, that is a plant that has a healing effect and restores balance in the body. Ginseng can be taken in the form of tablets, drops, or tea. By drinking daily an infusion of this remarkable root, you can gain a lot.
Read also an article on the extraordinary power of adaptogens.
Ginseng increases vitality and stimulates the central nervous system. It also has antioxidant properties and naturally stimulates the body. So it will counteract fatigue and increase motivation – for example, to exercise [1]. However, this is not all.
Research confirms that ginseng improves workout performance and the body’s overall performance as well as enhances cardio-respiratory function. Those taking ginseng were able to extend their exercise time until their energy was completely depleted, and reported a milder stress response associated with gruelling workout sessions [2]. In addition, ginseng can normalise blood pressure and reduce the risk of heart disease.
- Fenugreek seeds – greater muscle strength
Fenugreek seed infusion is not particularly popular, which is a shame! Admittedly, the potential of this plant is impressive: it shows antioxidant (and thus protects physically active people from oxidative stress), anti-cancer and anti-inflammatory effects [3].
And that’s not all! According to research, fenugreek improves exercise performance, allows you to adapt more easily to training, and supports muscle recovery. One study proved that fenugreek extract had a positive effect on leg and upper body muscle strength during bench (bench press) exercises [4].
Another study showed that the herb has the potential to significantly affect muscle strength. This, in turn, will allow to reduce the amount of carbohydrates in the diet. And one more piece of good news: fenugreek supports metabolism and helps lose weight. In addition, like ginseng, it has stimulating properties [5].
- Rose root – better immunity and less muscle pain
Rose root (Rhodiola rosea) is another plant classified as an adaptogen. And that means it has been very carefully researched for its effects on human health and fitness. Rose root relieves stress, supports brain, nervous system, digestive and cognitive function, and benefits the heart [6].
Its beneficial effects on the condition of athletes have been commented on quite widely. Most notably, participants in the study reported less muscle pain after workouts. Rose root accelerates muscle recovery after exercise, and also minimises oxidative stress [7].
It is worth mentioning that the herb also has the potential to improve so-called explosive power – that is the ability to mobilise the entire energy reserve in a short period of time in order to perform a large effort (for example, a barbell press) [8].
- Nettle – stronger bones, detox and wealth of vitamins
Nettle infusion is all about health and strengthening properties [9]. And in many areas! Nettle has anti-inflammatory and antiviral effects, regulates blood sugar levels, strengthens the heart and bones, supports cleansing the body of toxins, and alleviates stomach problems. It is also a source of vitamins – mainly A, C, K and B vitamins. It is worth noting that they are especially important in the diet of athletes, because they support performance, muscle recovery and resistance to oxidative stress.
A nettle infusion is likely to work during inflammation in the joints and to relieve chronic muscle pain (and pain in general). Nettle is also rich in amino acids, protein, flavonoids and bone-strengthening minerals such as iron, calcium, magnesium and potassium [10].
Find out why athletes need potassium.
- Rock rose – a priceless source of polyphenols
It’s an infusion that will provide a wide range of benefits to the active person, but not only. First of all, rock rose (like green tea, which we wrote about HERE) is a great source of polyphenols, which have anti-inflammatory effects, benefit the intestinal microflora and help lower bad cholesterol [11].
Importantly, rock rose has an antispasmodic effect, so it will bring relief from muscle cramps caused by overly intense workouts. It also helps combat the effects of chronic stress.
Read also: “Exercise-Related Transient Abdominal Pain (ETAP) – How Does It Develop and What Can You Do About It?”
How to drink herbs to leverage their power?
As mentioned, the chosen infusion is best drunk daily for a period of three to four months. Only then do you have a chance to assess whether you are actually observing any benefits. The herbs should be brewed according to the manufacturer’s instructions.
It’s worth remembering that it’s reasonably safe to drink herbal infusions, but if you’re taking medications, it’s a good idea to consult your doctor about whether a particular infusion will interact with them or reduce their effectiveness. Pregnant women should also exercise special caution.
Check also: "4 reasons why you shouldn’t reach for energy drinks before a workout".
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Resources:
[1] [2] Chen CK, Muhamad AS, Ooi FK. Herbs in exercise and sports. J Physiol Anthropol. 2012 Mar 8;31(1):4. doi: 10.1186/1880-6805-31-4. PMID: 22738233; PMCID: PMC3375032.
[3] [4] [5] Albaker WI. Fenugreek and Its Effects on Muscle Performance: A Systematic Review. J Pers Med. 2023 Feb 27;13(3):427. doi: 10.3390/jpm13030427. PMID: 36983608; PMCID: PMC10054907.
[6] [7] [8] Lu Y, Deng B, Xu L, Liu H, Song Y, Lin F. Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Front Nutr. 2022 Apr 7;9:856287. doi: 10.3389/fnut.2022.856287. Erratum in: Front Nutr. 2022 Jun 20;9:928909. PMID: 35464040; PMCID: PMC9021834.
[9] [10] Bhusal KK, Magar SK, Thapa R, Lamsal A, Bhandari S, Maharjan R, Shrestha S, Shrestha J. Nutritional and pharmacological importance of stinging nettle (Urtica dioica L.): A review. Heliyon. 2022 Jun 22;8(6):e09717. doi: 10.1016/j.heliyon.2022.e09717. PMID: 35800714; PMCID: PMC9253158.
[11] Kuchta A, Konopacka A, Waleron K, Viapiana A, Wesołowski M, Dąbkowski K, Ćwiklińska A, Mickiewicz A, Śledzińska A, Wieczorek E, Gliwińska A, Kortas-Stempak B, Jankowski M. The effect of Cistus incanus herbal tea supplementation on oxidative stress markers and lipid profile in healthy adults. Cardiol J. 2021;28(4):534-542. doi: 10.5603/CJ.a2019.0028. Epub 2019 Mar 26. PMID: 30912576; PMCID: PMC8277009.