Plant adaptogens for athletes

Plant adaptogens for athletes: increasing performance, stability and restoration

1. What are adaptogens and how do they act?

Adaptogens are a group of natural substances, usually of plant origin, which help the body adapt to various types of stress: physical, chemical, biological and emotional. Unlike stimulants that have a quick but often exhausting effect, adaptogens act softly and comprehensively, modulating the work of various body systems to restore homeostasis — the state of internal balance.

The mechanism of action of adaptogens is complicated and is not fully studied, but the key components are their ability to influence:

• Hypotalamo-pituitary-adult axis (GGN-OS): This axis plays a central role in the reaction of the body to stress. Adaptogens help normalize its function, reducing excessive production of cortisol (stress hormone) with its excess and increasing its level with deficiency. This contributes to a more stable reaction to stress and prevents overloading the body.
• Immune system: Adaptogens can modulate an immune response, increasing the activity of immune cells if necessary (for example, with increased physical exertion) and suppressing hyperactivity in autoimmune diseases.
• Nervous system: Adaptogens have a neuroprotective effect, protecting the nerve cells from damage caused by stress and overwork. They can also improve cognitive functions, such as memory, concentration and attention.
• Energy exchange: Adaptogens help improve energy metabolism in cells, increasing the efficiency of oxygen and nutrients. This leads to an increase in endurance and a decrease in fatigue.
• Antioxidant protection: Many adaptogens have powerful antioxidant properties, protecting the cells from damage caused by free radicals formed in the process of intense training.

2. Advantages of using adaptogens for athletes:

The use of adaptogens can be especially useful for athletes who are subjected to high physical and emotional stress. The main advantages include:

• Improving physical endurance: Adaptogens help improve energy metabolism and reduce fatigue, which allows athletes to train longer and more intense.
• Acceleration of recovery: Adaptogens contribute to a decrease in the level of cortisol and inflammation, which accelerates the recovery process after training and competitions.
• Increasing stress resistance: Adaptogens help the body adapt to stressful situations, such as competitions, trips and changing time zones.
• Improving cognitive functions: Adaptogens can improve concentration, attention and memory, which is important for making quick and accurate decisions during the competition.
• Strengthening the immune system: Adaptogens help strengthen the immune system, reducing the risk of diseases, especially during periods of intense training.
• Reduction of the risk of overtraining: Adaptogens help prevent overtraining, maintaining the balance between the load and recovery.
• Improvement: Some adaptogens, such as Ashvaganda, can improve sleep quality, which is important for restoration and performance.

3. The main plant adaptogens useful for athletes:

There are many plants with adaptogenic properties. The most popular and studied from them:

• Eleutherococcus prickly (Siberian ginseng):

  • Action: It stimulates the central nervous system, increases physical and mental performance, improves stress resistance, and strengthens immunity.
  • Mechanism: Improves oxygen utilization, increases energy level, modulates the immune response, and reduces fatigue.
  • Indications: Physical and mental overload, stress, fatigue, reduction of immunity, recovery period after diseases.
  • Recommendations: Take in the morning or afternoon, avoid taking in the evening, as it can cause insomnia. The dosage varies depending on the form of release and individual needs.
  • Cautions: It is not recommended for hypertension, increased excitability, insomnia, pregnancy and breastfeeding.

• Ginseng (PANAX GINSENG):

  • Action: Increases physical and mental performance, improves concentration, strengthens immunity, reduces blood sugar, has an antioxidant effect.
  • Mechanism: It stimulates the central nervous system, improves blood circulation, increases glucose utilization, modulates the immune response.
  • Indications: Physical and mental fatigue, stress, reduction of immunity, diabetes, cardiovascular diseases.
  • Recommendations: Take in the morning or afternoon, avoid taking in the evening, as it can cause insomnia. The dosage varies depending on the form of the release and content of ginzenosides (active substances).
  • Cautions: It is not recommended for hypertension, increased excitability, insomnia, pregnancy and breastfeeding. It can interact with some drugs, such as anticoagulants.

• Rhodiola pink (golden root):

  • Action: Increases physical and mental performance, improves stress resistance, reduces fatigue, improves mood, has an antidepressant effect.
  • Mechanism: It improves energy metabolism in cells, increases the level of neurotransmitters, such as serotonin and dopamine, modulates GGN-OS.
  • Indications: Physical and mental fatigue, stress, depression, decrease in performance, recovery period after diseases.
  • Recommendations: Take in the morning or afternoon, avoid taking in the evening, as it can cause insomnia. The dosage varies depending on the form of the release and content of rosavin and saldroside (active substances).
  • Cautions: It is not recommended with increased excitability, insomnia, pregnancy and breastfeeding.

• Ashwaganda (withania somnifera):

  • Action: Reduces the level of cortisol, improves sleep, reduces anxiety, increases strength and endurance, improves cognitive functions.
  • Mechanism: Modulates GGN-OS, has a calming effect on the nervous system, improves the function of the thyroid gland, and increases the level of testosterone in men.
  • Indications: Stress, anxiety, insomnia, fatigue, a decrease in strength and endurance, problems with the thyroid gland.
  • Recommendations: Take in the evening to improve sleep, or in the morning and evening to reduce stress and increase energy. The dosage varies depending on the form of the release and content of vitanolides (active substances).
  • Cautions: It is not recommended during pregnancy and breastfeeding, autoimmune diseases, hyperthyroidism.

• Chinese lemonnik (Schisandra chinensis):

  • Action: Increases physical and mental performance, improves concentration, increases stress resistance, strengthens immunity, has a hepatoprotective effect.
  • Mechanism: It stimulates the central nervous system, improves blood circulation, protects the liver from damage, modulates the immune response.
  • Indications: Physical and mental fatigue, stress, reduction of immunity, liver disease.
  • Recommendations: Take in the morning or afternoon, avoid taking in the evening, as it can cause insomnia. The dosage varies depending on the form of the release and content of the scyzandrin (active substance).
  • Cautions: It is not recommended for hypertension, increased excitability, insomnia, pregnancy and breastfeeding.

• Maka Peruvian (Lepidium Meyenii):

  • Action: Increases energy, improves mood, improves libido, improves fertility, and increases physical endurance.
  • Mechanism: It affects hormonal balance, improves energy metabolism, has an antioxidant effect.
  • Indications: Fatigue, decrease in libido, problems with fertility, energy reduction.
  • Recommendations: Take in the morning or day. The dosage varies depending on the form of release.
  • Cautions: It is not recommended for diseases of the thyroid gland, pregnancy and breastfeeding.

4. Forms of release and dosage of adaptogens:

Adaptogens are available in various forms of release, including:

• Dry extracts: The most common form containing concentrated active substances. The dosage varies depending on the concentration and standardization of the extract.
• Liquid extracts (tinctures): They are quickly absorbed, but contain less active substances than dry extracts.
• Capsules and tablets: A convenient form for taking, containing a dosed amount of extract.
• Powders: They can be added to a smoothie, cocktails and other drinks.
• Tea: A less concentrated form suitable for regular use.
• Fresh or dried raw materials: You can use it for the preparation of decoctions and infusions at home.

The dosage of adaptogens varies depending on several factors:

• Adaptogen type: Different adaptogens have different dosages.
• Output form: The dosage of dry extract will differ from the dosage of tincture or tea.
• Individual needs: The dosage may depend on the weight, age, level of physical activity and state of health of the athlete.
• Purpose of application: Dosage to improve endurance may differ from dosage to reduce stress.

Important: Before taking adaptogens, it is recommended to consult a doctor or a qualified sports nutritionist in order to determine the optimal dosage and exclude possible contraindications.

5. How to take adaptogens to athletes correctly:

• Start with small doses: Start with small doses and gradually increase them to evaluate the reaction of the body.
• Cypery the reception: It is not recommended to take adaptogens constantly, since the body can adapt to them and reduce effectiveness. Take the reception, for example, take adaptogens for 2-3 weeks, then take a break for 1-2 weeks.
• Take adaptogens at the right time of the day: Some adaptogens, such as Eleutherococcus, ginseng and Rhodiola pink, are better to take in the morning or day, as they can cause insomnia. Ashvaganda can be taken in the evening to improve sleep.
• Combine adaptogens with proper nutrition and lifestyle: Adaptogens are most effective in combination with proper nutrition, sufficient sleep and moderate physical activity.
• Follow your feelings: Carefully follow your feelings and stop taking adaptogens if you have any side effects.
• Buy adaptogens from reliable manufacturers: Make sure the product is tested on quality and cleanliness.

6. Side effects and contraindications:

Adaptogens are considered relatively safe, but in some cases they can cause side effects, such as:

• Insomnia: Especially when taking adaptogens stimulating action in the evening.
• Increased excitability: In some people, adaptogens can cause anxiety and anxiety.
• Irritability: Rarely, but it is possible to increase irritability.
• Digestive disorders: In rare cases, nausea, diarrhea or constipation may occur.
• Headache: Some people may have a headache.
• Allergic reactions: In rare cases, allergic reactions to adaptogens components are possible.

Contraindications to the use of adaptogens:

• Pregnancy and breastfeeding: Most adaptogens are not recommended for pregnant and lactating women.
• Autoimmune diseases: Some adaptogens can stimulate the immune system and aggravate the symptoms of autoimmune diseases.
• Hypertreenineosis: Some adaptogens can stimulate the function of the thyroid gland and aggravate the symptoms of hyperthyroidism.
• Hypertension: Some adaptogens can increase blood pressure.
• Increased excitability, insomnia: Adaptogens of stimulating action are not recommended for people with increased excitability and insomnia.
• Individual intolerance: Intolerance to adaptogens components.
• Reception of some drugs: Adaptogens can interact with some drugs such as anticoagulants, immunosuppressants and antidepressants.

7. The interaction of adaptogens with other substances:

It is important to consider the possible interaction of adaptogens with other substances that the athlete accepts, including:

• Medicines: As mentioned above, adaptogens can interact with various drugs. It is necessary to consult a doctor in order to avoid undesirable consequences.
• Other additives: Caution should be observed with a combination of adaptogens with other additives, especially with those that have a stimulating effect, such as caffeine and synephrine.
• Alcohol: It is not recommended to drink alcohol while taking adaptogens, as this can reduce their effectiveness and increase the risk of side effects.

8. Studies on the effectiveness of adaptogens for athletes:

There are many studies devoted to the study of adaptogens effectiveness for athletes. The results of these studies are often contradictory, which may be associated with differences in the methodology, dosage and duration of admission. However, many studies confirm the positive effect of adaptogens on physical performance, restoration and resistance to stress.

• Rodiola pink: Studies show that Rhodiola pink can improve endurance, reduce fatigue and accelerate recovery after training.
• Ashwaganda: Studies show that Ashvagand can increase strength and muscle mass, reduce cortisol level and improve sleep quality.
• Ginseng: Studies show that ginseng can improve cognitive functions, increase immunity and reduce fatigue.
• Eleutherococcus: Studies show that eleutherococcus can increase physical and mental performance, improve stress resistance and strengthen immunity.

It is important to note that additional studies are needed to confirm the effectiveness of adaptogens and determine the optimal dosages and reception schemes.

9. Examples of the use of adaptogens in various sports:

Adaptogens can be useful for athletes involved in various sports:

• Endurance: Rhodiola pink, eleutherococcus and ginseng can help improve endurance and reduce fatigue in runners, cyclists and triathlonists.
• Power sports: Ashvagand can help increase the strength and muscle mass of bodybuilders and powerlifter.
• Team sports: Adaptogens can help improve concentration, attention and resistance to stress among players, basketball players and volleyball players.
• Martial arts: Adaptogens can help improve the reaction, speed and endurance in MMA and boxers fighters.
• Swimming: Adaptogens can help improve endurance and reduce fatigue in swimmers.

10. Final recommendations:

Adaptogens can be a useful addition to the diet of athletes, helping to improve performance, stability and restoration. However, it is important to remember that the adaptogens are not a magic pill and will not replace proper nutrition, sufficient sleep and adequate training.

• Before taking adaptogens, consult a doctor or a qualified sports nutritionist.
• Start with small doses and gradually increase them to evaluate the reaction of the body.
• Cyclicle adaptogen.
• Take adaptogens at the right time of the day.
• Combine adaptogens with proper nutrition and lifestyle.
• Follow your sensations and stop taking adaptogens if you have any side effects.
• Buy adaptogens from reliable manufacturers.
• Do not abuse adaptogens and do not exceed the recommended dosages.
• Remember that adaptogens are only part of an integrated approach to increasing sports performance.

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