(NaturalHealth365)  Herbal remedies have long been praised for their diverse health benefits, and ginseng stands out with a myriad of advantages.  Traditionally celebrated for its brain-boosting properties, ginseng has long been valued for promoting mental clarity, focus, and overall brain health.  Moreover, its adaptogenic nature makes it a go-to solution for combating stress and bolstering the immune system, offering a holistic approach to wellness.

Recent research, highlighted in the journal Nutrients, found that beyond the above benefits, ginseng has a remarkable ability to enhance exercise performance.

Scientists examine ginseng’s impact on exercise performance

The study above details how taking ginseng offsets muscle damage caused by physical exertion.  Ginseng contains beneficial compounds that play critical roles in the natural biological response to cardio, weightlifting, athletics, and other forms of exercise.

The research focused on 276 study participants, including men and women, and spanned multiple studies with varying sample sizes.  Healthy individuals were selected for the studies to better understand ginseng’s impact on a body without physical ailments, disease, sickness, etc.  In total, 13 studies were analyzed, with six revealing a positive impact of ginseng supplementation.

Unique compound combats muscle damage and modulates cortisol

Physical exertion increases cell biomarkers of damage inside the body’s skeletal muscle.  Ginseng variants, containing ginsenosides, actively engage with the body’s central nervous system, facilitating swift recovery from such damage.

Ginseng variants also contain anti-inflammatory properties along with antioxidants that help muscles recover faster than would otherwise be possible.  Rapid muscle recovery mitigates fatigue, helping to reduce the risk of injury when working out and participating in athletics.

Moreover, ginseng impacts the modulation of cortisol.  Cortisol is a steroid hormone generated within the body’s adrenal glands to counter stress.  It also plays a vital role in body processes ranging from immune system response to metabolic functionality.  Though few know it, nearly every cell in the body has cortisol receptors.  Cortisol balance is necessary for optimal health.  If the body generates too little or too much cortisol, problems inevitably arise.

Other herbs that boost exercise performance

In addition to ginseng, several other herbs offer promising benefits for improving exercise performance and supporting overall fitness.  From ancient traditions to modern research, these herbs have garnered attention for their potential to enhance endurance, strength, and recovery.  Whether you’re a weekend warrior or a professional athlete, incorporating these herbs may provide an extra edge in achieving your fitness goals.

Rhodiola rosea:  Known as an adaptogen, Rhodiola rosea has been shown to improve endurance and reduce fatigue during intense physical activity.  It may also help enhance mental focus and resilience to stress, making it a popular choice among athletes looking to optimize performance.

Cordyceps:  This medicinal mushroom has long been prized in traditional Chinese medicine for its energizing and adaptogenic properties.  Cordyceps may support oxygen utilization, improve stamina, and aid in recovery after exercise.

Ashwagandha:  Another adaptogenic herb, ashwagandha is revered for its ability to combat stress, boost energy levels, and enhance overall vitality.  Research suggests that ashwagandha supplementation may improve strength, muscle mass, and exercise performance.

Beetroot:  While not an herb in the traditional sense, beetroot and its extract have gained attention for their potential to enhance exercise performance.  Beetroot is rich in nitrates, which can improve blood flow, oxygen delivery to muscles, and exercise efficiency.  Consuming beetroot juice or supplements may enhance endurance and reduce fatigue during prolonged physical activity.

How to integrate ginseng into your diet

Ginseng is available in supplement form, and it’s also a popular ingredient in various culinary creations like soups, stews, smoothies, and yogurt.  Additionally, it can enhance the flavor profile of beverages such as coffee, iced tea, energy drinks, and milk.

For a nutritious post-workout meal that supports muscle recovery and tantalizes the taste buds, consider stir-frying ginseng root with onion, garlic, and mushrooms, then adding it to a bowl of rice.  Some enthusiasts even pan-fry ginseng slices to enjoy alongside vegetables as a standalone entrée.

Sources for this article include:

MDPI.com
Earth.com