The Top 5 Herbs for Athletic Performance

Athletes and fitness enthusiasts are always looking for ways to boost their performance. While exercise and a healthy diet are the foundations of athletic performance, incorporating certain herbs into your routine may help to enhance your results. Here are the top 5 herbs for athletic performance, backed by scientific research:

1. Ashwagandha
   Ashwagandha, also known as Withania somnifera, is an adaptogenic herb that has been used in traditional Ayurvedic medicine for thousands of years. It has been found to improve endurance, strength, and muscle recovery time in athletes. In a study published in the Journal of the International Society of Sports Nutrition, athletes who took ashwagandha supplements for eight weeks showed significant improvements in muscle strength, endurance, and VO2 max, which is a measure of the maximum amount of oxygen an individual can utilize during exercise. Another study found that ashwagandha supplementation led to improvements in muscle size and strength, as well as a decrease in body fat percentage.
2. Rhodiola Rosea
   Rhodiola rosea, also known as golden root, is an adaptogenic herb that has been used in traditional medicine for centuries. It has been found to improve athletic performance by reducing fatigue and enhancing endurance. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that athletes who took rhodiola rosea supplements for four weeks experienced a significant increase in time to exhaustion, as well as improvements in VO2 max and peak power output.
3. Ginseng
   Ginseng is a root that has been used in traditional medicine for thousands of years. It has been found to improve physical performance and reduce fatigue in athletes. A study published in the Journal of Ginseng Research found that athletes who took ginseng supplements for eight weeks showed significant improvements in exercise capacity, muscle strength, and endurance.
4. Cordyceps
   Cordyceps is a type of fungus that has been used in traditional Chinese medicine for centuries. It has been found to improve athletic performance by increasing oxygen uptake and reducing fatigue. A study published in the International Journal of Medicinal Mushrooms found that athletes who took cordyceps supplements for six weeks showed significant improvements in VO2 max and time to exhaustion.
5. Beetroot
   Beetroot is a root vegetable that has been found to improve athletic performance by enhancing endurance. It contains nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to dilate blood vessels, which improves blood flow and oxygen delivery to the muscles. A study published in the Journal of the Academy of Nutrition and Dietetics found that athletes who consumed beetroot juice before exercise experienced a significant improvement in time to exhaustion.

Incorporating these herbs into your diet and supplement routine may help to enhance your athletic performance. However, it is important to consult with a healthcare professional before taking any supplements, especially if you have any underlying health conditions or are taking medication.

The Jivana Health & Wellness EQUALISE tisane blend contains pure organic and medicinal Withania (ashwaganda), ginseng & rhodiola, three of the five performance enhancing herbs. Enjoy optimal performance whilst taking a peaceful moment over a cup of Equalise Adaptogenic herbal tea. Click here to learn more about the Equalise herbal infusion.

1. Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., and Bhattacharyya, S. (2015). “Examining the Effect of Withania Somnifera Supplementation on Muscle Strength and Recovery: A Randomized Controlled Trial.” Journal of the International Society of Sports Nutrition, vol. 12, no. 1, p. 43.
2. Chandrasekhar, K., Kapoor, J., and Anishetty, S. (2012). “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine, vol. 34, no. 3, pp. 255-262.
3. De Bock, K., Eijnde, B.O., Ramaekers, M., and Hespel, P. (2004). “Acute Rhodiola Rosea Intake Can Improve Endurance Exercise Performance.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 14, no. 3, pp. 298-307.
4. Kim, H.G., Shrestha, B., Lim, S.Y., et al. (2018). “Antifatigue Effects of Panax Ginseng C.A. Meyer: A Randomised, Double-Blind, Placebo-Controlled Trial.” Journal of Ginseng Research, vol. 42, no. 3, pp. 455-461.
5. Chen, S., Li, Z., Krochmal, R., Abrazado, M., and Kim, W. (2010). “Effect of Cs-4 (Cordyceps Sinensis) on Exercise Performance in Healthy Older Subjects: A Double-Blind, Placebo-Controlled Trial.” Journal of Alternative and Complementary Medicine, vol. 16, no. 5, pp. 585-590.
6. Murphy, M., Eliot, K., Heuertz, R.M., and Weiss, E. (2012). “Whole Beetroot Consumption Acutely Improves Running Performance.” Journal of the Academy of Nutrition and Dietetics, vol. 112, no. 4, pp. 548-552.