In the competitive world of athletics, where maintaining peak fitness and striving for personal records
is the goal, many athletes are turning to natural methods to enhance their performance. Moving beyond
synthetic supplement ingredients, natural herbs offer a holistic approach to enhancing muscle growth
and sport performance. Combining the wisdom of ancient tradition with the cutting-edge understanding
of modern science, botanicals can support athletes at all levels.
While sports supplements like protein
powders, creatine, and amino acids have dominated the market, athletes who prefer a natural approach to
health are turning to herbs to avoid the artificial additives, sweeteners, and fillers often found in
synthetic supplements. The incorporation of herbs into an athletic regimen offers a natural, holistic
approach that supports not only performance but overall well-being. Using whole herbs, with their complex
phytonutrients, offers multifaceted benefits that supports athletic performance and promotes overall
wellness from multiple angles.
TOP HERBS FOR ELEVATING YOUR ATHLETIC PERFORMANCE:
Cordyceps (Cordyceps sinensis)
Enhance aerobic capacity with this high elevation fungi
Cordyceps is a mushroom which has gained
attention within the athlete community for its performance-enhancing benefits. This parasitic fungi is traditionally
found in the high elevation regions of the Himalayan mountains. Thriving at elevations of 10,000 to 16,000 feet,
these fungi are well adapted to flourishing in areas where the air is thin and oxygen levels are significantly
lower. It’s no wonder then, that when humans consume Cordyceps, they benefit from its ability to enhance the
body’s oxygen utilization and efficiency [1]. Studies suggest that Cordyceps improves the efficiency with which
muscles use oxygen, leading to better performance, especially in endurance sports [1, 2 ]. This is particularly
valuable for boosting aerobic performance, as improved oxygen uptake leads to greater endurance and stamina.
Thus, Cordyceps supports athletes to perform better and recover faster during and after strenuous physical
activities. This natural enhancement of aerobic capacity makes Cordyceps a sought-after supplement for those
looking to elevate their athletic performance.
Turmeric (Curcuma longa)
Support overall joint health and reduce muscle soreness with nature’s golden remedy
Turmeric, a vibrant yellow rhizome widely
known for its culinary uses, offers impressive benefits for sports performance, recovery, and muscle growth,
making it a valuable addition to any athlete’s regimen. The primary active compound in turmeric, curcumin,
is renowned for its potent anti-inflammatory and antioxidant properties [3]. By reducing inflammation and
oxidative stress, turmeric helps mitigate muscle soreness and speed up recovery times after intense workouts,
allowing athletes to train harder and more frequently [4]. Additionally, curcumin has been shown to improve
joint health and reduce pain, which is particularly beneficial for athletes engaged in high-impact sports [5].
By supporting overall joint health and reducing muscle soreness, turmeric can aid in maintaining consistent
training schedules, and ultimately contribute to more effective muscle growth. Whether taken in a capsule,
added to smoothies, or incorporated
into meals, turmeric is a natural and effective way to support athletic performance and improve muscle recovery.
Rhodiola (Rhodiola rosea)
Increase energy with this potent adaptogen
Rhodiola, a potent adaptogenic herb, offers a
host of benefits for sports performance and building muscle mass. Known for its ability to combat fatigue,
reduce stress, and enhance physical and mental endurance, Rhodiola can be a game-changer in athletic pursuits
[6, 7]. By increasing resilience to stress and reducing feelings of fatigue, Rhodiola supports longer, more
intense workouts, subsequently aiding muscle development and overall physical performance. Additionally,
Rhodiola has been shown to support combating mild to moderate anxiety and depression
[8]. Whether taken in capsule form or as a tincture, Rhodiola’s adaptogenic properties make
it a versatile and effective supplement for those seeking to enhance their sports performance and promote muscle
growth in a holistic and well-rounded way.
Ashwagandha (Withania somnifera)
Support increased strength and vitality with this traditional Ayurvedic herb
Ashwagandha, a revered adaptogenic herb
in traditional Ayurvedic medicine, is celebrated for its ability to support the body’s resilience to stress
and promote overall well-being. The name “Ashwagandha” is derived from Sanskrit, with “Ashwa” meaning horse
and “Gandha” meaning smell, indicating that the herb has a strong aroma reminiscent of horse sweat, and it
is also believed to provide the strength and vitality of a horse. Studies show that this herbal supplement
has been linked to increased VO2 max, which measures the body’s ability to utilize oxygen during exercise,
thereby enhancing athletes’ aerobic performance and improving cardiovascular fitness. [9]. Furthermore, by
reducing stress
and regulating cortisol levels, Ashwagandha can improve energy levels and aid in managing
fatigue during intense workouts [10, 11]. These combined benefits
contribute to better athletic performance, faster recovery times, and building muscle mass, making Ashwagandha
a promising natural option for individuals looking to elevate their physical capabilities and reach peak fitness
levels.
Boswellia (Boswellia serrata)
Aid joint health and minimize pain and inflammation with this revered tree resin
Boswellia, also known as frankincense, offers
impressive benefits for sports performance and muscle growth through its powerful anti-inflammatory properties.
When taken internally in the form of capsules or extracts, Boswellia helps reduce systemic inflammation, alleviates
joint pain, and protects cartilage which promotes quicker recovery times [12]. A study in India showed that when
combined with turmeric, the herbs provided fast pain relief in exercise-induced acute musculoskeletal pain [13].
Additionally, Boswellia can be used topically as creams, balms, or oils applied directly to sore muscles and joints
which may support in offering localized relief from pain and inflammation. Overall, Boswellia is an indispensable
herb for supporting athletes by helping them enhance their sports performance through accelerated recovery and
pain management.
BOOSTING ATHLETIC PERFORMANCE NATURALLY
The integration of natural herbs into an athlete's
regimen presents a compelling avenue for enhancing muscle growth and sports performance in a well-rounded and sustainable
manner. With a focus on adaptogenic properties, anti-inflammatory benefits, and energy-boosting capabilities, herbal
supplements offer a holistic approach to optimizing athletic abilities naturally. By supporting recovery, reducing
inflammation, improving endurance, and promoting overall well-being, athletes can harness the power of nature to
elevate their performance and reach their fitness goals with confidence and integrity.
Monterey Bay Herb Co. is a trusted source
for bulk herbs and boasts a wide array of herbs perfect for upgrading your personal routine or for formulating
your next product geared towards athletes and fitness enthusiasts. Check out our extensive catalog
here!
SAFETY
While these herbs are generally
recognized as safe, it is always advisable to consult a healthcare provider before incorporating
herbal supplements into your routine, especially if you have existing health conditions, are pregnant
or nursing, or are currently taking any medications. Herbal supplements may interact with certain
medications or pre-existing conditions, so seeking professional advice ensures safe and effective
usage tailored to your individual needs.
AUTHOR, CINA CANADA
A Lifelong Student Of Herbalism And The Gifts Of Nature
Cina lives and works in the Ozarks as a co-founder of Wild
Arts Learning and director of the Wild Arts Learning Center, which offers in-person and online learning opportunities for kids and adults
to connect with the natural world through nature-based art programs. Cina started with an early career in documentary film and media production.
She traveled the world for various non-profit organizations, learning how to observe and share stories. The combination of these experiences,
the desire to live in service but continue to create, and a love and respect for nature led to the formation of Wild Arts Learning.
