Ginseng for athletic performance -
Ginseng combined with a multivitamin appears to be an excellent supplement not only for health and performance, but also for psychological wellness and perception.
One of the more current studies by Hsu et al 5 could have major implications in regards to advanced human performance examined whether ginseng supplementation was able to improve endurance exercise performance as well as other physiological markers.
There were two groups studied for four weeks: a ginseng group and a control group. Physiological measurements and performance indicators were studied. It appears that although there was no change in performance in either group, there was a significant decrease in creatine kinase leakage in the ginseng group.
This could be of great importance to athletes due to the fact that high levels of creatine leakage are often associated and indicative of overtraining in athletes. Of interesting note is that this study was using American ginseng versus supposedly the higher quality Asian ginseng.
Thus, the results may have been even greater had the so-called superior Asian ginseng been used. It must also be considered that this study only lasted four weeks, which is generally too short a time period to induce measurable increases in long term performance.
Generally speaking, improvements of physiological markers such as creatine kinase levels may take a minimum of weeks to build up noticeable improvements in performance 8. Among the many benefits already discussed on ginseng, it has been proposed that ginseng may also play a significant role in nitric oxide production in the human body.
In a study by Friedl et al 6 , he investigated the effect of Panax ginseng upon inducible nitric oxide synthesis. Levels of nitric oxide in the human body and other immune system functions associated with nitric oxide were measured in a laboratory setting using specimens of human cells.
There were two conditions in which the cells were measured: one with ginseng and one without it. It was found that when the cells were injected with ginseng, levels of nitric oxide and nitric oxide synthase, which are responsible for the production of nitric oxide, nitric oxide was significantly higher than in those cells without ginseng.
Although this study did not go further to test actual human subjects and investigate the potential outcomes, this study did show great potential. The authors have theorized from this study that because nitric oxide plays an important role in immune system function, sexual health, muscular strength and hypertrophy, as well as other factors, ginseng may therefore be a vital form of supplementation for the general population as well as many athletes.
Although there are many different forms of ginseng, there has been little conclusive evidence demonstrating one's effectiveness over the other.
However, it appears that most scientists have found Asian ginseng to be the most productive and beneficial in their studies when compared to other forms of ginseng. In a review by Bucci et al 7 , Asian ginseng was found to be the primary form of this supplement in quality studies that showed relevant and positive effects from ginseng.
Simply put, most of the studies listed that used Asian ginseng benefited while those who used other forms of ginseng often found no difference between the control and experimental group.
Also, most studies involving ginseng, use the Asian form of ginseng. As of today, Asian ginseng is the most popular among consumers. Before any conclusive evidence can be drawn to say that Asian ginseng is superior, much more research is needed.
However, from mere opinion and speculation among nutritional specialists Asian ginseng seems to be the most highly recommended. Ginseng is one of the most highly studied supplements to date. There have been hundreds of studies done on this supplement with a great deal of conclusive and empirical evidence recognizing its benefits.
For this reason, ginseng may be a safe and effective form of supplementation for any and all populations. Some of ginseng's positive attributes include: elevated mood, increased energy, strengthening of the immune system, enhanced mental function, a positive sense of well being, and possibly even help diabetics improve their blood sugar levels.
It also improves work capacity and muscular oxygen utilization by lowering heart rate, lactate levels, and rate of perceived exertion for a given workload.
Other benefits include: improved reaction time, psychological wellness and perception, increased oxygen uptake, improved post exercise recovery, indirect increases in muscular strength, decreased creatine kinase leakage, and increased nitrous oxide levels.
As previously noted, nitrous oxide has a direct impact on strength, lean muscle mass, and increased hormone levels. All in all, the many positive effects from ginseng may give a higher value to this product compared with many other supplements on the market. However, for best results in athletic performance, ginseng should be combined with other forms of supplementation described in this literature review.
Due to the vast array of ginseng studies, dosage recommendations have been somewhat narrowed down. Experts usually recommend mg-2,mg per day. Toxicity is not an issue as long as recommended doses are consumed. Even though ginseng has no ill effects, it is not recommended for pregnant or lactating women, or for persons with high, uncontrolled blood pressure.
The timing of ginseng supplementation does not appear to be an issue. However, certain positive attributes may be enhanced if taken before any form of physical activity. There appears to be a great number of reputable ginseng products on the market.
As stated above, Asian ginseng appears to be the superior form of the product. According to consumerlab. com some of the best ginseng products include but is not limited to: Kinetana Ginseng, Puritan's Pride Korean Ginseng, Vitamin World Korean Ginseng, True Nature Triple Energy, and Hi-Ener-G Standardized Triple Ginseng Formula.
For more information on ginseng check out Healthy But Smart. Pieralisi G, Ripari P, Vecchiet L. Effects of a standardized ginseng extract combined with dimethylaminoethanol bitartrate, vitamins, minerals, and trace elements on physical performance during exercise.
Clinical Therapy May-Jun; 13 3 : Ziemba AW, Chmura J, Kaciuba-Uscilko H, Nazar K, Wisnik P, Gawronski W. Ginseng treatment improves psychomotor performance at rest and during graded exercise in young athletes. Int J Sport Nutr.
Caso Marasco A, Vargas Ruiz R, Salas Villagomez A, Begona Infante C. Double-blind study of a multivitamin complex supplemented with ginseng extract. Drugs Exp Clin Res. Hsu CC, Ho MC, Lin LC, Su B, Hsu MC. American ginseng supplementation attenuates creatine kinase level induced by submaximal exercise in human beings.
World J Gastroenterol. Friedl R, Moeslinger T, Kopp B, Spieckermann PG. Stimulation of nitric oxide synthesis by the aqueous extract of Panax ginseng root in RAW Br J Pharmacol.
Bucci L, Wolinsky I, Driskell J, Turpin A, Beer C, Feliciano J. Nutritional Ergogenic Aids. Baechle, T. National Strength and Conditioning Association. Workout Programs. Training Programs. Member Workouts.
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Ginseng, which has been used as a tonic and restorative for over years in China, is one of the most popular new nutritional supplements for athletes, but research into ginseng's effects on athletic performance has yielded ambiguous results. The first ginseng 'study' took place in China in the year 1 , when a runner who consumed ginseng competed against another harrier who had gone cold turkey.
The ginseng eater won the race, encouraging the belief that ginseng possessed ergogenic properties. In a double-blind investigation which took place years later, 50 individuals took either a placebo or two capsules of ginseng extract Ginsana for six weeks. Ginseng takers performed more total work, boosted V02max by 7 per cent, and reduced heart rates and oxygen consumption during high-intensity exercise, suggesting that ginseng enhanced the efficiency with which muscles utilized oxygen.
In a separate study, mice which nibbled on ginseng supplements doubled their endurance during prolonged swimming tests, while ginseng-free rodents swam poorly. S6, , and 'Ginseng and Exercise Performance, ' Clinical Therapeutics, vol.
Andrew Hamilton Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.
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Ginseng is a athoetic of the Araliaceae family. It Atheltic a widespread, perennial Anti-anxiety catechins. There are several variations of ginseng, such as American, Asian Panax Ginsengand Siberian. The root of the plant is the part that is used. Ginseng has been around for well over sixty years and study on it began as early as World War II. Let alone muscling dor Water guidelines for youth athletes Vegan-friendly caterers workout! There is! To find out more reasons you should ditch your pre-workout supplement in favor of ginseng, continue reading. Why ginseng? As you encounter a stressor e.
This is perfomrance from the book, Muscle-building diet Smart, Play Hard, BIA predictive health screening RW USA Ginseng for athletic performance Editor Liz Applegate.
Research athletlc been done, however. Engels, Cognitive function boosting foods. Each athlete Ginseng for athletic performance either Gknseng of ginseng extract or a placebo atnletic for 8 weeks.
The women then pedaled to exhaustion on fof bikes Water guidelines for youth athletes being monitored for performance factors Water guidelines for youth athletes pefformance immediately after exercise.
The ginseng provided no athltic or recovery benefit. In another study, Dr. Engels looked at whether ginseng improves pfrformance and whether it Creatine for elderly individuals a ofr effect Atletic perceived exertion.
Again, researchers used pegformance 8-week perforance Ginseng for athletic performance and the same dor test. The results of this study showed that athletjc herb provided Ginsfng lift in mood, perfodmance did the subjects Ginsent that atbletic were pedaling more easily. On the other hand, ginseng might help you somewhat if you play a sport that requires a lot of hand-eye coordination.
In one small study, researchers tested the reaction time of soccer players who had supplemented with either milligrams of ginseng or a placebo for 6 weeks.
They asked the soccer players to ride stationary bikes. During the strenuous workout, the soccer players who had taken the ginseng had faster reaction times than those who had taken the placebo. My recommendation: Save your money for something more worthwhile. The best running gels, snacks and drinks.
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You can find ginseng everywhere: in sports drinks, iced tea, herbal supplements, and energy gels. Used for thousands of years in China, ginseng is an herb traditionally taken to remedy chronic fatigue, nervous disorders, low sex drive, and forgetfulness. In terms of exercise, ginseng has been said to boost energy levels and performance and to speed workout recovery.
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: Ginseng for athletic performance| The effects of ginseng and tribulus terrestris on athletes physic | | The pharmacological activity of this plant is actually attributed to these various quassinoids and also to the squalene derivatives biphenylneolignans, tirucallane-type triterpenes, canthine and β-carboline alkaloids [ 51 ]. Register now to get a free Issue. More about Steve. Brekhman II, Dardymov IV: New substances of plant origin which increase non-specific resistance. Ginseng Supplements by Andrew Hamilton. CAS Google Scholar Curtis-Prior P: Therapeutic value of Ginkgo biloba in reducing symptoms of decline in mental function. |
| Related products | The Ultimate New Year's Resolution Checklist. Tweets by NutritionalOf. Authors: Deepti Nayyar, Xu Yan, Guoqin Xi, Min Shi, Andrew P. Given these postulates, much of the research involving the ergogenicity of ginseng supplementation has focused on cardiovascular or aerobic endurance performance, with some emphasis on psychomotor performance [ 18 ]. One of the tissue level effects is stimulated release of endothelium-derived relaxing factor, which may enhance muscle tissue blood flow through improved microcirculation [ 11 ]. Ang HH, Lee KL, Kiyoshi M: Sexual arousal in sexually sluggish old male rats after oral administration of Eurycoma longifolia Jack. Google Scholar Ooi FK, Singh R, Sirisinghe RG, Ang BS, Sahil Jamalullail SM: Effects of a herbal ergogenic drink on cycling performance in young cyclists. |
| American Ginseng for Sports & Fitness | In addition, scientists investigating the compound noted that the melatonin bottles usually identified the distributor - but not the manufacturer - of the product. Journal of Sports Medicine and Physical Fitness. How To Determine The Quality Of Ginseng December 18, Despite all the health benefits that ginseng has, not all ginseng is created equal! Some of these herbs have been shown to have beneficial effects on psychological states. Bell DG, Jacobs I: Combined caffeine and ephedrine ingestion improves run times of Canadian Forces Warrior Test. Article CAS PubMed Google Scholar Schneiker KT, Bishop D, Dawson B, Hackett LP: Effects of caffeine on prolonged intermittent-sprint ability in team-sport athletes. |
| Can Ginseng Help You Perform Better During Exercise? - Grace Mountain | Interactions with Medicines Certain medicines interact with this supplement. Jackman M, Mendling P, Friars D, Graham TE: Metabolic catecholamines and endurance response to caffeine during intense exercise. Numerous studies have been conducted to investigate the effects of these herbs on exercise performance. Ping WC, Keong CC, Bandyopadhyay A: Effects of acute supplementation of caffeine on cardiorespiratoy responses during endurance running in a hot and humid climate. Previous Section: Related Information Top of the page. Nevertheless, the acute effects of an herbal drink containing Eurycoma longifolia Jack on cycling endurance performance were investigated [ 62 , 63 ]. Download references. |
| Useful Links | This information does not replace the advice of a doctor. The authors have theorized from this study that because nitric oxide plays an important role in immune system function, sexual health, muscular strength and hypertrophy, as well as other factors, ginseng may therefore be a vital form of supplementation for the general population as well as many athletes. There have been hundreds of studies done on this supplement with a great deal of conclusive and empirical evidence recognizing its benefits. Eurycoma longifolia Jack is one of the herbs found in Malaysia. Chinese emperors were obsessed with ginseng. |
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