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Developing a Rational Approach to Supplementation for Health \u0026 Performance - Huberman Lab PodcastHerbal supplements for athletes -
The organisms mentioned above demonstrate that these supplements are taxonomically diverse and include flowering, seedless vascular and nonvascular plants, fungi and algae with distinct evolutionary histories.
The bioactive molecules attributed to each taxon are equally diverse, although most are classified as secondary metabolites , chemical compounds produced by living organisms but not required for their primary functions.
Many herbs used in sports supplements or energy drinks contain alkaloids —small, nitrogen-based compounds that encompass many notorious naturally derived molecules, from morphine to cocaine—that act as stimulants.
Examples include caffeine from the kola plant Cola species , ephedrine and pseudoephedrine from ephedra, guaranine from guarana, and theobromine and theophylline from the chocolate plant Theobroma cacao. Current research on the dozens of botanical dietary supplements used by athletes all suffer from the problems outlined above.
Two of the most well known of these supplements, echinacea and ginseng, will serve as representative examples. Echinacea is purported to boost defense against upper respiratory infections, so athletes use it primarily to offset the deleterious effects of intense training on immunity.
Although the general public uses the genus name as the common name, genus Echinacea is comprised of nine species some divided into subspecies. The three species most often used commercially are Echinacea angustifolia , E.
pallida and E. Bioactive molecules produced by these species include alkamides , organic molecules made of fatty acids often found in plants, and phenols , another class of organic molecules also dubbed carbolic acids that are known for their acidity.
Phenols encompass caffeic acid derivatives, echinacoside and ketones; distributions and quantities of these molecules vary by species. It is important to differentiate these molecules because the body processes them differently and they have different effects.
Alkamides move from gut to bloodstream apparently unmodified within an hour. Complex carbohydrates have largely been discounted by multiple studies due to their inability to move from gut to bloodstream without modification. Roots contain the highest levels of these compounds, but oftentimes manufacturers will instead harvest aboveground parts, such as leaves and stems, to allow the plants to regrow and thus provide multiple harvests per planting.
In North America, echinacea is most widely consumed as capsules or tablets. Figure 6. Immunological and physiological effects of Echinacea purpurea supplementation in aerobic athletes, summarized from five studies, and based on illness rates and blood, saliva and urine analyses.
Athletes supplemented with echinacea reported reduced incidence or duration of upper respiratory infections, perhaps because of changes in circulating concentrations of immune system signaling molecules cytokines and antibodies.
However, more studies are needed to understand the full gamut of possible outcomes. Pictured: Erin Poss, Drake University cross-country. Photograph courtesy of the author.
Only five studies have been published concerning in vivo dosing of athletes with echinacea supplements Figure 6. Studies by Aloys Berg of Albert Ludwigs University and collaborators and Heather Hall of Elmhurst College and collaborators reported reduced incidence or duration of upper respiratory infection events after intense exercise such as competitive sprint triathlons or laboratory sprint cycling in athletes dosed with E.
purpurea supplements for four weeks either before or after a scheduled bout of exercise. The reduced incidence of infections was corroborated by molecular immunological data from blood, saliva and urine samples, demonstrating increases in circulating concentrations of certain antibodies and changes in circulating concentrations of several signaling molecules important in regulating inflammation see Figure 6.
White blood cells are the cells associated with the immune system, but no changes in white blood cell subsets or counts were identified. Taken together, the findings suggest that echinacea may reduce incidence and severity of upper respiratory infections by changing the quantities of immune molecules produced by white blood cells, rather than changing other aspects of white blood cells, such as their rate of multiplication or specific functions.
In further support of the link between echinacea, exercise and upper respiratory infections, Roland Schoop and colleagues at Bioforce AG in Switzerland reported reduced incidence and duration of self-reported upper-respiratory-infection symptoms in athletes dosed in a similar manner to those in the previous two studies, when compared to a control group generalized from control data in previous studies.
Looking at physiological parameters important in athletic performance, Malcolm Whitehead, now at Stephen F. Austin State University in Texas, published two reports with colleagues from Troy University, College of Charleston and the University of Southern Mississippi on a recreational group of athletes, dosed with E.
purpurea for four weeks and compared to placebo-treated controls. They found that common measures of aerobic performance—maximal oxygen consumption VO 2 max , running economy oxygen use efficiency and erythropoietin a hormone that controls red blood cell genesis —were higher among the echinacea-treated group than among controls.
However, the authors reported no differences in total red blood cell count, hemoglobin the molecule within red blood cells that carries oxygen or hematocrit packed red blood cell volume between the two groups.
The fact that there were no changes in red blood cell—associated parameters but there were changes in performance parameters is difficult to interpret but may suggest that echinacea supplementation influences performance by modulating oxygen dynamics or metabolism at body sites distinct from the red blood cells themselves.
Other scientific teams report relatively good tolerability and low side effects from echinacea supplements, although interactions with certain prescription medications have been documented. Figure 7. Putting the seed-to-stomach model into action reduces variation introduced by preclinical factors.
These first two steps account for many preclinical factors that are ignored in many studies. Using metabolic monitoring, intensity is standardized.
Measurements such as cell proliferation rates or signaling molecule production are used as markers of immune function. Photographs courtesy of the author. In contrast to studies in athletes, studies of echinacea supplementation in the general population have yielded conflicting findings, likely due to the confounding factors discussed previously.
Our team has endeavored to reduce the problem of preclinical factor variation by translating the concepts from our seed-to-stomach model into an experimental design adapted for athletic applications Figure 7.
We opted for an ex vivo approach, where white blood cells were taken from study participants before and after an acute exercise bout and then treated with echinacea extracts in the laboratory.
This method, although less representative of the organismal context, allows us to more tightly control some variables. We initially worked with white blood cells from resting donors to establish the effects of key preclinical factors. Several interesting findings accrued; for example, our lab and others have repeatedly demonstrated that different echinacea species vary in the way they modulate the immune system, probably because of differences in plant chemistry.
We showed how deliberate choices in species, plant organ, solvent and extraction method influenced cell growth rates and production rates of immune system signaling molecules.
Figure 8. Different species of echinacea may result in different immune system effects. White blood cells isolated from the blood of male soccer athletes, both before rest and after post a two-hour aerobic exercise bout, were cultured in vitro with Echinacea pallida tincture, E.
simulata tincture or a solvent vehicle control. After 72 hours, cell cultures were assayed for a cytokine important during infection, called interleukin IL simulata extract, but not E.
pallida extract, improved IL production. Senchina et al. Inset, Drake University soccer player Logan North. After the work in resting subjects we incorporated an acute exercise component, still controlling for the preclinical factors as we had in our previous studies.
We also showed that acute exercise changed how echinacea supplements interacted with the white blood cells. However, we have since switched to testing athletes individually on treadmills and stationary bicycles so we can better ensure that the amount of exercise is more consistent across subjects.
Collectively, data from studies of echinacea in athletes suggest that different species of echinacea have different effects on the human body, that exercise changes these effects and that effects are cell- and body site—specific.
The work also suggests that preclinical factors have not been adequately accounted for across studies; further, preclinical factors are expected to vary greatly between manufacturers and even between batches from the same manufacturer. Given that awareness, and the understanding that so few studies have been conducted and often with small sample sizes, one cannot conclusively argue for or against the use of echinacea by athletes.
Like echinacea, ginseng is taken to augment immunity, but its primary indication is to improve performance. The name ginseng refers to any of approximately a dozen species within the genus Panax , three of which are used most often commercially P.
ginseng is used most frequently, but also P. pseudoginseng and P. Roots are used most often, typically in dried or powdered form. So-called Siberian ginseng, Eleutherococcus senticosus, is sometimes confused with ginseng and is also frequently used by athletes, although it has different bioactive molecules and may be less effective in the context of performance enhancement.
Unlike echinacea, studies of ginseng or Siberian ginseng in athletic contexts have yielded conflicting results owing to differences in experimental design or outcomes measured.
Systematic reviews by Johannah Shergis and colleagues at Royal Melbourne Institute of Technology University, and Michael Bahrke of Human Kinetics along with collaborators at University of Wisconsin-Madison, have concluded that human studies have not convincingly demonstrated any ergogenic benefits of ginseng supplementation in athletes, although supplementation may transiently alter cardiological or pulmonary function.
Side effects and prescription drug interactions appear to be more severe and extensive than those associated with echinacea and may include insomnia, gastrointestinal upset and heart palpitations. Figure 9.
Summarized from eight different studies on the effects of ginseng on immune function in strength athletes, research remains inconclusive and contradictory. Preclinical factors could account for some of the wide variation in results.
For example, four different ginseng preparations were used across these eight studies. Pictured: Travis Merritt, Drake University football. Less contentious but more complicated are findings regarding the effects of ginseng supplements on immune function in athletes Figure 9. Featured Article.
There are a few important factors to consider when selecting herbs for athletes, beyond the obvious allergy considerations. The first is to define the goal.
Is it increased cardiovascular endurance, muscular endurance, muscle recovery, mental focus and fatigue, or a combination thereof? The next consideration is what effects the sport or activity has on the body. In addition to the direct physical impacts, there are often secondary effects on the muscular system, or from environmental factors, that can derail your training plan.
How do you decide which herbs to use in a training application? Endurance Formula Ingredients 1 tsp. organic cinnamon powder Directions Combine all ingredients and store in a dry, airtight container until ready to use.
Pro Tips My favorite way to use this herbal blend is to combine the powder blend with one scoop of pea protein powder and 12 ounces of any milk of your choice.
I can bring along this premixed formula in my gym bag for easy nutrition on the go. You can use a blender bottle for fast and simple preparation. If I have more time and am using my herbal blend at home, I will incorporate it into a smoothie by combining the endurance herb powder mixture with protein powder, milk, frozen berries, and raw, local honey in a blender.
Blend until well mixed and smoothie reaches desired consistency. Another variation is one I developed for a client. If this is a concern of yours, combine the herbal powder mixture in two ounces of water, or into your yogurt or oats and consume.
There is also a final variation on the endurance formula that is a favorite when camping or when you need a little extra zing in the morning. I love making coffee in a percolator on a camp stove, and I love it even more with herbs in it.
I call this a mushroom spice latte see below. I make this when camping before early morning hikes or sip on it when I am driving to the ski slopes.
This coffee is the perfect start to my day! As a fun twist, I will sometimes add this blend to hot chocolate instead. organic cinnamon powder Directions Make a reishi mushroom decoction by boiling the slices in 12 ounces of water for at least 20 minutes. Discard mushrooms and make coffee using the reishi mushroom decoction in place of plain water.
Combine powders in a heat-safe jar or pitcher. Combine powder blend with 12 ounces of reishi mushroom decoction coffee. Add your milk of choice and raw, local honey to taste.
Want More Plant-Based Recipes for Athletes? Make Your Own Energy Gel with Chia and Cordyceps! Written by Chris on December 29, Chris Kitchen has his own herbal consulting practice, Mandragora Herbal, just outside of Seattle, Washington. Benefiting the nervous, endocrine, and immune systems, ashwagandha root nourishes and strengthens adrenal, thyroid, and immune functions.
It also helps to decrease inflammation and lower blood sugar. If you run high mileage or are doing otherwise intense training, you put yourself at risk for elevated cortisol levels, sometimes chronically.
This can have unpleasant consequences like fatigue, insomnia, weight gain, menstrual cycle disruptions, mental fog, vulnerability to infection, and increased risk of injury.
Ashwagandha helps you chill out and adapt to whatever stressors you are putting on your body from harder training to anxiety.
RELATED: 10 Drinks to Help You Get Your Best Sleep Ever. Eleuthero was one of the first adaptogens to be recognized and adopted as an endurance enhancer and is generally considered more stimulating than ashwagandha.
There has been extensive research on its ability to help minimize fatigue during endurance activities, as well as enhancing focus during times of fatigue. In one 8-week study on recreational male endurance athletes, eleuthero supplementation was found to enhance endurance capacity, elevate cardiovascular functions and alter the metabolism for sparing glycogen.
Do current products enhance athletes' Hetbal and performance? Hunger control for maintaining muscle mass At the Hefbal of the Hydration for staying hydrated during fasting of popular Hydration for staying hydrated during fasting are atletes and ginseng, whereas garlic, St. Despite their increasing popularity, recent athetes have illuminated possible concerns regarding efficacy and safety of herbal supplements. Remarkable sports performances at the end of the 20th century raised suspicions about supplement use by athletes, prompting the formation of the World Anti-Doping Agency, or WADA. Shortly thereafter, the deaths of two professional athletes raised concerns that an herbal supplement, ephedra, may have contributed to their deaths. These events and others have prompted clinicians and scientists to reevaluate the role of herbal supplements in athletics.Herbal supplements for athletes -
I find that helpful mushrooms work great for most athletes with few contraindications —t hey can sometimes be bitter, but the benefits are well worth it!
Herbs that increase oxygen absorption are invaluable to muscle performance. Increasing oxygen into the blood, along with supporting the heart and circulatory systems, are both at the core of my herbal plans. Increasing blood oxygenation helps with stamina by reducing the lactic acid buildup in the muscle.
The increased oxygen keeps the body in an aerobic state for longer while exercising, thereby delaying the production of lactic acid. I have a base formula that I use for athletes that I build on or modify, depending on the individual's personal goals and challenges.
It is also important that I know what motivated the client to set their particular goals and that I understand their health history. If the athlete is a runner because they hope to support overall cardiovascular health, I will add hawthorn to the formula.
If the athlete is a rock climber and they need to stay mentally focused as well as physically fit, then I may add some gotu kola. These are just a couple of examples of how this base formula can be customized to the athlete and their sport of choice.
From this base recipe, different proportions of these herbs can be used and consumed in any way. Herbs can be a great exercise partner. Develop a plan and use them to support your fitness goals. These potent plants can really make a difference!
This product is not intended to diagnose, treat, cure, or prevent any disease. For educational purposes only. Topics: Recipes , Herbalism. Chris Kitchen has his own herbal consulting practice, Mandragora Herbal, just outside of Seattle, Washington.
He is a member of the American Herbalist Guild and studies at the Hermit's Grove in Kirkland, Washington. account Account wishlist Wishlist cart Shopping bag. Our Blog. GREEN LIVING. BODY CARE.
MORE TOPICS Featured Article The Video Contest In , we hosted our first video contest and with the growing interest in short-form video, we thought that would be the perfect time to bring it back! WRITTEN BY JESSICKA FEBRUARY 01, Featured Article. There are a few important factors to consider when selecting herbs for athletes, beyond the obvious allergy considerations.
The first is to define the goal. Is it increased cardiovascular endurance, muscular endurance, muscle recovery, mental focus and fatigue, or a combination thereof?
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J Nutr Sci Vitaminol Tokyo. Lycopene, found abundantly in tomatoes, has been part of my diet for its antioxidant properties, supporting cellular health and recovery. Incorporating lycopene-rich foods into my diet has helped combat oxidative stress from intense physical activity, aiding in overall cellular health and recovery.
Green Tea Extract, with its high catechin content, has been beneficial in supporting metabolism and weight management, important aspects for many athletes. The catechins in Green Tea Extract, particularly EGCG, have helped in maintaining a healthy metabolism, crucial for optimal athletic performance and weight management.
Dealing with the stress and pressure of competitions, Ashwagandha has been a vital herb in managing stress and supporting overall vitality. Regular use of Ashwagandha has helped me manage stress effectively, contributing to better mental well-being and overall health.
Integrating these herbal supplements into a training routine can naturally enhance athletic performance. Whether in capsules, powders, or teas, these supplements offer additional support to traditional training and nutrition.
A holistic approach, including balanced nutrition, adequate hydration, proper rest, and mental well-being, alongside herbal supplementation, is key to improving athletic performance.
Consulting with healthcare professionals and sports nutritionists is crucial before starting any herbal supplement regimen, especially to tailor them to personal health needs and fitness goals.
Herbal supplements offer a natural, effective way to enhance athletic performance. By understanding these supplements and incorporating them into a comprehensive training program, athletes can achieve greater strength, endurance, and recovery, harnessing the power of nature to reach peak performance.
At Seatarra Ingredient Alliance, we care about the quality of ingredients that go into making healthy and nutritious pet food. We understand how important food safety is and we make sure our ingredients reach the highest standards for safety and traceability.
November 12, Adaptogens Ashwagandha Athletic Performance Beetroot Powder Cordyceps Endurance Fitness Ginseng Green Tea Extract Herbal Supplements Lycopene Maca Root natural health Pumpkin Seed Pygeum recovery Rhodiola rosea sports nutrition strength Turmeric.
Inwe Athletea our first video contest and with the growing interest Biotin supplements short-form Supplemenrs, we thought supplemenys would be the perfect time to bring it back! We want athletws see your creativity and love for a natural and sustainable lifestyle. Click here to learn more! Modern athletes seeking to support health and performance have no shortage of high-tech, lab-synthesized supplement options at their disposal. However, many active individuals are seeking out more natural options to power their active pursuits, and herbalists have plenty to contribute to the conversation! Fir are always looking for supllements to boost Herbzl performance and recovery, Herbal supplements for athletes one option they may consider foor the use of natural supplements. Plants Herbal supplements for athletes herbs suplpements long been used for medicinal purposes, and many Energy enhancement been found to have properties that can improve athletic performance and aid in muscle recovery. In this article, we will explore some of the most popular herbs and plants used in sports supplements and their benefits. Ginseng is a popular herb that has been used for centuries in traditional Chinese medicine. It is known for its ability to boost energy levels, improve mental clarity, and reduce stress. For athletes, ginseng can help to increase endurance and reduce fatigue during exercise.
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