Natural adaptogens to increase sports results: Deep review
Chapter 1: Adaptogens – Fundamentals and mechanisms of action
Adaptogens are a unique category of natural substances that increase the body’s resistance to various stressors. Unlike stimulants that force energy with subsequent decline, adaptogens work at the level of cellular metabolism, modulating the body’s reaction to physical, chemical and biological stress. Their key feature is a non -specific action, that is, they are not aimed at a specific organ or system, but have a complex effect, optimizing the general physiological function.
1.1 three main criteria for adaptogens:
In order for the substance to be considered an adaptogen, it must meet the following criteria, first proposed by Nikolai Lazarev, Soviet pharmacologist, who introduced the term “adaptogen”:
- Non -specific adaptation: Adaptogen should increase the body’s resistance to a wide spectrum of stressors, including physical (intensive training, injuries), chemical (toxins, pollution) and biological (infections, viruses).
- Normalization of functions: Adaptogen should help the body restore and maintain homeostasis, that is, internal balance, regardless of the direction of changes in physiological parameters. This means that adaptogen can both increase reduced indicators (for example, energy level) and reduce increased (for example, cortisol level).
- Lack of serious side effects: Adaptogen should be safe for prolonged use and not cause significant side effects or addiction.
1.2 mechanisms for the action of adaptogens at the cellular level:
Adaptogens have their adaptogenic effect through several complex mechanisms interacting at the cellular and molecular levels:
- The influence on the axis of the hypothalamus-thypophysis (GGN): The GGN axis plays a central role in the reaction of the body to stress. Adaptogens modulate the activity of this axis, helping to regulate the release of cortisol, stress hormone. In particular, they can help prevent an excessive increase in the level of cortisol during intense training, which can lead to overtraining and decreasing productivity. Some adaptogens can also support the balance of other hormones regulated by the GAG axis, such as adrenocorticotropic hormone (ACTH).
- Influence on the sympathydrenal system (SAS): SAS is responsible for the reaction “beat or run” to stress. Adaptogens can modulate SAS activity, helping to reduce excessive stimulation and improve stress adaptation. This can lead to an improvement in concentration, reducing anxiety and improving recovery after training.
- Improving cell energy: Adaptogens can improve cellular energy, increasing the production of ATP (adenosine triphosphate), the main source of energy for cells. This can lead to an increase in endurance, strength and improving recovery. They can also improve the use of oxygen with cells and reduce the formation of free radicals.
- Antioxidant protection: Intensive training leads to the formation of free radicals that can damage cells and cause inflammation. Adaptogens have antioxidant properties that help neutralize free radicals and protect the cells from damage. This can lead to an improvement in recovery, reducing inflammation and increasing immunity.
- Immunomodulation: Adaptogens can modulate the immune system, strengthening it and increasing resistance to infections. This is especially important for athletes who are at risk of infections due to intense training and stress. They can improve the function of immune cells, such as T cells and NK cells (natural killers).
- Improving cognitive functions: Some adaptogens have nootropic properties that improve cognitive functions, such as memory, concentration and attention. This can be useful for athletes who need to remain concentrated and make quick decisions during the competition.
1.3 The importance of consultation with a specialist:
Although adaptogens are usually considered safe, it is important to consult a doctor or a qualified specialist in sports nutrition before use, especially if you have any chronic diseases or you take medications. Some adaptogens can interact with drugs or be contraindicated in certain conditions. A specialist will be able to evaluate your individual situation and recommend the most suitable adaptogens and dosage.
Chapter 2: Review of the most effective natural adaptogens for athletes
There are many natural adaptogens, but some of them have been especially well studied and showed their effectiveness in improving sports results. In this chapter, we will consider the most promising of them:
2.1 Rodiola pink (Rhodiola rosea):
Rhodiola pink is an adaptogenic plant that grows in the cold regions of Europe and Asia. It contains active compounds, such as rosavin and salidroside, which have a wide range of beneficial effects.
- Action: Rodiola pink is known for its anti -stress, antioxidant and stimulating properties. It helps to improve physical and mental endurance, reduce fatigue, improve concentration and attention. It can also help reduce cortisol level and improve recovery after training.
- Proof: Numerous studies have shown that Rodiola Pink can improve sports results, especially in sports that require endurance. For example, studies have shown that it can improve the reaction time, reduce the perception of efforts and improve endurance when running and riding a bicycle.
- Dosage: The recommended dosage of Rodiola Pink is from 200 to 600 mg per day, divided into several tricks. It is important to choose Rhodiola pink extracts standardized in content of rosavin and saldroside.
- Precautions: Rhodiola is pink, usually safe, but can cause side effects, such as insomnia, irritability and headache in some people. It should not be taken by people with bipolar disorder or mania.
2.2 Ashwaganda (withania somnifera):
Ashvaganda is an Ayurvedic plant widely used in traditional Indian medicine. It contains active compounds called vitanolides that have an adaptogenic effect.
- Action: Ashvaganda is known for its anti -stress, antioxidant and immunomodulating properties. It helps to reduce the level of cortisol, improve sleep quality, increase strength and muscle mass, improve cognitive functions and strengthen the immune system.
- Proof: Studies have shown that Ashvagand can improve sports results, especially in sports that require strength and endurance. For example, studies have shown that it can increase muscle strength, reduce muscle damage after training and improve cardiorespiration endurance.
- Dosage: The recommended dosage of Ashvaganda is from 300 to 500 mg per day, divided into several tricks. It is important to choose ashvaganda extracts standardized in terms of vitanolides.
- Precautions: Ashvaganda is usually safe, but can cause side effects, such as drowsiness, stomach and diarrhea disorder in some people. It should not be taken by pregnant or nursing women, as well as people with thyroid diseases.
2.3 Eleutherococcus (Eleutherococcus Senticosus):
Eleutherococcus, also known as the Siberian ginseng, is an adaptogenic plant that grows in East Asia. It contains active compounds called eleutherosides that have an adaptogenic effect.
- Action: Eleutherococcus is known for its anti -stress, antioxidant and immunomodulating properties. It helps to improve physical and mental endurance, reduce fatigue, improve concentration and attention, strengthen the immune system and protect against infections.
- Proof: Studies have shown that Eleutherococcus can improve sports results, especially in sports that require endurance. For example, studies have shown that it can improve the reaction time, reduce the perception of efforts and improve endurance when running and riding a bicycle.
- Dosage: The recommended dosage of Eleutherococcus is from 300 to 600 mg per day, divided into several tricks. It is important to choose Eleutherococcus extracts standardized in terms of eleuterosides.
- Precautions: Eleutherococcus is usually safe, but can cause side effects, such as insomnia, irritability and headache in some people. It should not be taken by people with high blood pressure or heart disease.
2.4 ginseng (Panax Ginseng):
Ginseng is an adaptogenic plant widely used in traditional Chinese medicine. It contains active compounds called ginzenosides, which have an adaptogenic effect. There are several types of ginseng, including the Korean ginseng and the American ginseng (Panax Quinquefolius), each of which has its own unique properties.
- Action: Ginseng is known for its anti -stress, antioxidant and stimulating properties. It helps to improve physical and mental endurance, reduce fatigue, improve concentration and attention, strengthen the immune system and improve blood circulation.
- Proof: Studies have shown that ginseng can improve sports results, especially in sports that require endurance and cognitive functions. For example, studies have shown that it can improve the reaction time, reduce the perception of efforts, improve endurance when running and riding a bicycle, and improve cognitive functions.
- Dosage: The recommended dosage of ginseng varies depending on the type of ginseng and the concentration of gynzenosides. It is usually recommended to take from 200 to 400 mg per day of Korean ginseng or from 500 to 1000 mg per day of American ginseng. It is important to choose ginseng extracts standardized for the content of ginzenosides.
- Precautions: Ginseng is usually safe, but can cause side effects, such as insomnia, irritability, headache and stomach disorder in some people. It should not be taken by people with high blood pressure, heart disease or blood coagulation disorders. He can also interact with some drugs.
2.5 Cordyceps (CordyCeps Sinensis):
Cordyceps is a mushroom that is traditionally used in Tibetan and Chinese medicine. It contains active compounds, such as cordypin and adenosine, which have an adaptogenic effect.
- Action: Cordyceps is known for its anti -stress, antioxidant and immunomodulating properties. It helps to improve physical endurance, increase oxygen absorption, reduce fatigue, strengthen the immune system and protect against infections.
- Proof: Studies have shown that Cordyceps can improve sports results, especially in sports that require endurance. For example, studies have shown that it can improve the maximum oxygen consumption (VO2 Max), increase the anaerobic threshold and improve endurance when running and riding a bicycle.
- Dosage: The recommended dosage of cordyceps is from 1 to 3 grams per day, divided into several techniques. It is important to choose cordicept extracts containing active compounds, such as cordypin and adenosine.
- Precautions: Cordyceps is usually safe, but can cause side effects, such as stomach and diarrhea disorder in some people. It should not be taken by people with autoimmune diseases.
2.6 Chinese lemonnik (Schisandra chinensis):
Chinese lemonnik is an adaptogenic plant that grows in East Asia. It contains active compounds called the Lignans, which have an adaptogenic effect.
- Action: The Chinese lemonnik is known for its anti -stress, antioxidant and hepatoprotective properties. It helps to improve physical and mental endurance, reduce fatigue, improve concentration and attention, protect the liver from damage and strengthen the immune system.
- Proof: Studies have shown that Chinese lemonnik can improve sports results, especially in sports that require endurance and cognitive functions. For example, studies have shown that it can improve the reaction time, reduce the perception of efforts, improve endurance when running and riding a bicycle, and improve cognitive functions.
- Dosage: The recommended dosage of Chinese lemonnik is from 500 to 2000 mg per day, divided into several tricks. It is important to choose Chinese lemongrass extracts standardized in content of the Lignans.
- Precautions: Chinese lemonnik is usually safe, but can cause side effects, such as stomach disorder, insomnia and allergic reactions in some people. It should not be taken by pregnant or nursing women, as well as people with epilepsy.
Chapter 3: Individual factors and the choice of adaptogens
The choice of the most suitable adaptogens to increase sports results is an individual process that depends on many factors, including the sport, the intensity of training, the individual characteristics of the body and the purpose of the athlete.
3.1 Sports and type of physical activity:
Different sports impose different requirements for the body. Adaptogens, effective for one sport, can be less effective for another.
- Endurance sports (running, swimming, cycling): For athletes involved in endurance sports, adaptogens are important who improve oxygen absorption, reducing fatigue and increasing endurance. Rhodiola Pink, Eleutherococcus, Cordyceps and Chinese Limonnik – good options for this category of athletes.
- Strength sports (heavy athletics, powerlifting, bodybuilding): For athletes involved in power sports, adaptogens are important, increasing strength and muscle mass, reducing muscle damage after training and accelerating recovery. Ashvaganda and ginseng can be useful for this category of athletes.
- Team sports (football, basketball, hockey): For athletes involved in command sports, adaptogens who improve endurance, strength, cognitive functions and reaction time are important. Rhodiola pink, eleutherococcus, ginseng and lemonnik Chinese can be useful for this category of athletes.
3.2 Employment intensity and stress level:
The intensity of training and the level of stress experienced by the athlete also affect the choice of adaptogens.
- High -intensity training: For athletes performing high -intensity training, adaptogens are important, reducing the level of cortisol, which improve recovery and protect against overtraining. Ashvaganda, Rodiola Pink and Chinese Limonnik can be useful for this category of athletes.
- High level of stress (competition, work, personal life): For athletes experiencing a high level of stress, adaptogens are important, reducing anxiety that improve the quality of sleep and increase stress resistance. Ashvaganda and Rodiola pink can be useful for this category of athletes.
3.3 Individual characteristics of the body:
Individual characteristics of the body, such as age, gender, state of health and genetic predisposition, also affect the choice of adaptogens.
- Age: Elderly athletes may need lower doses of adaptogens than young ones.
- Floor: Women can be more sensitive to some adaptogens than men.
- Health status: People with chronic diseases should consult a doctor before using adaptogens.
- Genetic predisposition: Some people can be more sensitive to certain adaptogens than others.
3.4 athlete’s goals:
The athlete’s goals also affect the choice of adaptogens.
- Improvement of endurance: Rodiola pink, eleutherococcus, Cordyceps and Chinese lemonnik.
- Increasing strength and muscle mass: Ashwaganda and Genchet.
- Decrease in fatigue: Rodiola is pink, eleutherococcus, ginseng and lemonnik Chinese.
- Improving recovery: Ashvaganda, Rodiola Pink and Chinese lemonnik.
- Improving cognitive functions: Ginseng and lemonnik Chinese.
- Strengthening the immune system: Eleutherococcus, ginseng and cordyceps.
3.5 Combinations Adaptogen:
Sometimes a combination of several adaptogens can be more effective than using one adaptogen. However, it is important to select combinations of adaptogens with caution, given their possible interactions. For example, Rodiol is pink and Ashvaganda is often combined to enhance their anti -stress and adaptogenic properties. Always consult with a specialist before combining adaptogens.
Chapter 4: Practical recommendations for the use of adaptogens
To get the maximum benefit from the use of adaptogens to increase sports results, it is important to observe several practical recommendations.
4.1 Quality and source:
It is important to choose adaptogens from reliable manufacturers guaranteeing the quality and purity of products. Look for products standardized in terms of the content of active compounds. Buy adaptogens in pharmacies or specialized sports nutrition stores. Avoid the purchase of adaptogens from unverified sellers on the Internet, as they may contain impurities or not correspond to the declared composition.
4.2 Dosage and reception time:
Start with low doses of adaptogens and gradually increase them, tracking the reaction of the body. Follow the dosage recommendations indicated on the packaging of the product or the recommended specialist. The time of receiving adaptogens can vary depending on the specific adaptogen and your individual needs. For example, Rodiola is pink and ginseng is usually taken in the morning or in the morning due to their stimulating effect, and it is better to take Ashvagand in the evening before bedtime due to its relaxing properties.
4.3 cyclicity:
It is not recommended to use adaptogens constantly for a long time. It is recommended to take breaks in taking adaptogens in order to prevent the body’s addiction and maintain their effectiveness. For example, you can take adaptogens for 4-6 weeks, and then take a break for 2-4 weeks.
4.4 A combination with other methods:
Adaptogens are only one of the tools to increase sports results. To achieve optimal results, it is necessary to combine the use of adaptogens with other methods, such as proper nutrition, sufficient sleep, adequate restoration and competently compiled training program. Adaptogens will not replace full nutrition and a healthy lifestyle.
4.5 Diary maintenance:
It is recommended to keep a diary in which you will write down what adaptogens you accept, in what doses, when you accept them and what effects you observe. This will help you determine which adaptogens are most effective for you, and adjust the dosage and time of admission as necessary.
4.6 Control over side effects:
Carefully follow your sensations and health status when using adaptogens. If you notice any side effects, immediately stop taking the adaptogen and consult a doctor.
4.7 Individual approach and experiments:
Each organism is unique, so it is necessary to experiment with various adaptogens and dosages in order to find what works best for you. Do not be afraid to try different adaptogens and combinations of adaptogens, but always do it under the control of a specialist.
4.8 The importance of the evidence base:
When choosing adaptogens, based on scientific research and reviews of other athletes. Do not trust advertising statements and unverified sources of information.
4.9 Assessment of realistic expectations:
Adaptogens are not miraculous means and cannot instantly turn you into a super sportsman. They only help the body adapt to stress and increase its resistance to physical activity. Do not expect immediate and radical results. The effect of the use of adaptogens usually manifests itself gradually, within a few weeks or months.
4.10 Legal aspects and anti -doping rules:
Make sure that the adaptogens you use are allowed for use in your sport and do not contain prohibited substances. Contact the anti -doping rules of your sports federation. Some adaptogens can be prohibited or contain substances that can lead to a positive result of a doping test.
Chapter 5: future areas of research in the field of adaptogens and sports results
Studies of adaptogens and their influence on sports results continue to develop. In the future, the following areas of research can be expected:
- Studying the mechanisms of action at the molecular level: A deeper understanding of the mechanisms of action of adaptogens at the cellular and molecular levels will develop more effective strategies for their use.
- Development of new adaptogens: The search for new plants and substances that have adaptogenic properties continues.
- An individual approach to the use of adaptogens: The development of genetic tests that allow you to determine individual sensitivity to various adaptogens.
- Studying the interaction of adaptogens with other additives and drugs: It is necessary to conduct studies of the interaction of adaptogens with other additives and medicines in order to avoid undesirable side effects.
- Conducting large randomized controlled research: Large randomized controlled studies involving a large number of athletes are needed to confirm the effectiveness and safety of adaptogens.
- Studying the influence of adaptogens on various sports and types of physical activity: It is necessary to conduct studies of the influence of adaptogens on various sports and types of physical activity in order to develop individual recommendations for their use.
- Studying the influence of adaptogens on long -term sports results and health of athletes: It is necessary to conduct long -term studies of the influence of adaptogens on the sports results and health of athletes.
Continuing research in the field of adaptogens will develop more effective and safe strategies for their use to increase sports results and improve the health of athletes.