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Adaptogens for Athletes
What will an adaptogen do for me? As you increase your training you increase the physiological stresses put on your body. These added stresses force your body to use its natural defense mechanisms to help repair and replace any damage that has occurred. Using adaptogens essentially allows this defense mechanism to work more efficiently. As defined above, you can expect your body to adapt positively to intense stress from exercise, allowing you to train at a higher level. It’s like preparing your car for a cold winter season: adding the right grade oil, snow tires, anti-freeze and a tune up prepares your car for frigid temperatures and winter driving. Taking adaptogens throughout your intense training prepares and protects your body from the added stress of exercise, allowing you to train and race at a higher level. Ginseng, ashwagandha, schisandra, rhodiola, cordyceps, reishi and maitake are all well studied adaptogens. New Research supports adaptogens for athletes. Research on Rhodiola and Coryceps has supported their ability to increase performance in athletes. In fact, four recent studies done on Cordyceps and Rhodiola have shown improvements in key physiological mechanisms (1,2,11,15). These new studies showed significant improvement in time to exhaustion, peak oxygen volume VOpeak, pulmonary ventilation, C-reactive protein and creatine kinase activity. These new studies are helping athletes and researchers further understand the benefits of adaptogens for endurance athletes. Through its modulation of the adrenal response, Rhodiola and Cordyceps can aid in the prevention of overtraining syndrome while protecting athletes from inflammation and infection. Herbs like Rhodiola have been known to slow glycogen utilization and increase fatty acid utilization, hence reducing lactic acid build-up, leading to improved athletic performance. (3,5,6,8,11,14,15,16,17,18,21) Dr. Andrew Creer of South Dakota State University conducted a pilot study on elite cross country runners using Optygen containing both Cordyceps and Rhodiola. This double blind placebo controlled study, clearly showed the ‘normalizing’ function of adaptogens with some dramatic improvements to cortisol & testosterone; two physiological indicators of stress & overtraining. These elite runners (VO2max 75mls/kg/min) training during their spring running season averaged between 63 and 79 miles per week. During the 8 week study the test group showed a 26% drop in cortisol while the placebo group increased cortisol levels by 40%. The test group showed a 36% improvement in testosterone/cortisol ratio vs a 7% increase in the placebo group. This clearly indicates a positive influence on the stress hormones cortisol and testosterone in hard training elite athletes. Who can benefit from adaptogens? A recent study on Cordyceps and Rhodiola showed significant improvement in VOpeak and time to exhaustion, which are both effective measures of aerobic capacity in athletes and non-athletes. Anyone training at a high elite level or training for the first time will feel the benefits of adaptogens, although people who train simply to stay in shape or maintain a constant level may not see as much benefit. The reason is this: when training at a high stress level, the body is pushed to and above its limit day in and day out. Similarly, anyone starting a new training program - perhaps someone training for a first 10K or marathon - puts added stress on the body. Roy Shephard demonstrates this relationship using the graph below. Starting on the far left side of the graph, you can see that your ability to fight off infection is improved as you begin an exercise program. As the volume and intensity of your workout increases, incidence of infection increases and ability to handle stress is greatly reduced. Any workout program that falls into the right side of the graph would benefit from supplementation by adaptogens. Additionally, athletes traveling to altitude have been shown to significantly adapt to the stress of reduced oxygen when using the adaptogen rhodiola. Roy J. Shephard, MD, PhD, DPE; Pang N. Shek, PhD Exercise, Immunity, and Susceptibility to Infection: A J-Shaped Relationship? The Physician and Sportsmedicine - Vol 27 - No. 6 - June 1999 Are all adaptogens the same? As a class of ingredients, adaptogens are safe as noted in the definition: they cannot result in anything beyond minimal disorders in the physiological functions in the body. Focused on keeping body functions ‘normal,’ adaptogens work to reduce lactic acid during states of maximum lactate build up. Some adaptogens work better at a given set of functions than others. Ginseng may have the longest list of adaptive properties, including recovery from traumatic events, exercise, chronic fatigue. However, the type of Ginseng and the amount and frequency of use may influence the effects. Rhodiola and Cordyceps CS-4 have clearly been shown to ‘adapt’ to the stresses brought on by intense physical activity and both have excellent safety and efficacy profiles. Adaptogens also contain polysaccharides that have been reported to stimulate the immune system. In Chinese medicine, these polysaccharide-rich plants have also been used to increase vital energy and are considered qi tonics. Adaptogens that contain polysaccharides include American ginseng, Asian ginseng, astragalus, cordyceps, eleuthero, licorice, lyceum, prince seng, reishi, rhaponticum and shatavari. Herbal adaptogens have been identified as coming from Ayurvedic or Traditional Chinese Medicine. The following is a list of several adaptogens and their reported benefits. Be aware that for any medicine it is important that dosage recommendations be followed to avoid toxicity. Although the toxicity of most adaptogens is minimal to unrecognized, some do have potential side effects and toxicity in large doses or overuse. Chinese or Korean Ginseng (Panax Ginseng) Ginseng, especially Red Ginseng is the most stimulating of the adaptogens. Traditionally it is used in Chinese medicine for fatigue, congestive heart failure and erectile dysfunction. It is thought to benefit abstract thinking and mental arithmetic and reaction times. It does not seem to improve memory unless combined with Ginkgo where it has been shown at least in one study to be effective. There is some evidence that taking Panax ginseng may decrease fasting blood glucose levels in patients with type 2 diabetes. Panax does not seem to improve aerobic exercise performance and is not very helpful with menopausal symptoms. Use should be limited to less than 3 months and the most common side effect is insomnia. Anxiety, irritability and increased blood pressure may also be noted. American Ginseng (Panax quinquefolius) American ginseng is less stimulating than Panax ginseng. It is used for fatigue, chronic stress and as a digestive aid. It is also used for respiratory illness and to improve stamina. It is possibly effective in diabetes to reduce postprandial glucose levels. It may be helpful in reducing symptoms of an upper respiratory infection. There is some evidence that American ginseng will improve athletic performance although it does decrease creatine kinase production during aerobic exercise. Eleuthero (Eleutherococcus senticosis) This is also known as Siberian ginseng and Ciwujia. This herb is used for increasing resistance to environmental stress. It has also been used to normalize blood pressure, insomnia, to increase work capacity, to improve athletic performance, to decrease symptoms of herpes simplex and to reduce toxicity of chemotherapy. There are claims that this herb will hasten heart rate recovery and reduce lactate production. In an animal study there seems to be an effect on fatigue by an effect on corticosteroid response. Wu Wei Zi Berries/seeds (Schisandra chinensis, S. splenathera) This herb is thought to stimulate central nervous system activity. It has been used to support immune function and prevent side effects caused by cancer chemotherapy. It is thought to improve cellular energy and to help protect the liver. It may be effective for improving concentration, coordination and endurance. It has potentially a beneficial effect on liver function in patients with hepatitis. Dang Shen root (Codonopsis pilosula) This is known as a poor man’s ginseng and is thought to help poor appetite, gastric irritation and ulcers. It is used as a tonic and for shortness of breath. It is thought to help as a protective adjuvant in radiotherapy in cancer. There is little information in clinical trials although it is thought to increase endurance, and tolerance to anoxia possibly by increasing hemoglobin. Licorice rhizome (Glycyrrhiza glabra, G. uralensis) This herb is used for gastritis, dyspepsia arthritis, liver disorders, hypokalemia and a variety of viral and infectious disorders. It is also used as a flavoring. It is thought to be effective for symptoms of dyspepsia. There is not enough evidence to recommend licorice for atopic dermatitis or for hepatitis. Licorice may cause hypertension, sodium and water retention, lethargy, amenorrhea, and headache. It is not recommended to be used for more than six weeks at a dose of 50 grams per day. Licorice can cause pseudoaldosteronism and symptoms of this disease including hypokalemia with associated muscle weakness. It can cause a decrease in serum testosterone and 17-hydroxyprogeterone. This has also been noted with licorice flavored chewing tobacco Ashwagandha root (Withania somnifera) This herb is known as a Rasayana herb of Ayurveda. It is a calming adaptogen and is used for anxiety, bad dreams and insomnia. It is also used for restless leg syndrome. It is used for tuberculosis and liver disease and to treat immune conditions. It has been shown in mice to increase thyroid function. It may reduce stress induced increases in plasma corticosterone and in dopamine receptors in the brain. It may have an effect on GABA receptors and also may reduce immunosuppression noted in chemotherapy Cordyceps fungus (Cordyceps sinensis) The caterpillar fungus was originally found in the mountains of Tibet growing on a caterpillar. It is now grown on soybeans. It is used to improve athletic performance and improve endurance and aerobic capacity. It has also been used for adaptation to altitude and hypoxia and has been used for many years in Traditional Chinese Medicine. Cordyceps may increase corticosterone production. It has been noted to reduce blood glucose without reducing plasma insulin levels and may reduce cholesterol. It may be helpful in improving quality of life and cellular immunity in patients on chemotherapy and is thought to be protective of the kidney with the use of some antibiotics. Rhodiola root (Rhodiola rosea, R. Crenulata) Known as Rose root, Rhodiola has a long history of use in Scandinavia, Eastern Europe and Russia as a rejuvenating tonic. It is used as a mild stimulant and immune tonic. Rhodiola is used to increase time to exhaustion, peak oxygen consumption (VO2), peak carbon dioxide output (VCO2) and pulmonary ventilation in healthy volunteers undergoing endurance exercise testing. Roseroot can be used at a does of 200mg/day for 4 weeks. The active ingredient is a phenylpropanoid glycoside called rhodioloside. Other components are tannins and flavonoids. There may also be an effect on increasing endogenous opioids. Rhodiola may also prevent rise in cardiac catecholamines and cyclic-AMP. Some evidence suggests that roseroot extract has an anti-inflammatory effect and can decrease C-reactive protein levels. Roseroot may increase the efficiency of intracellular DNA repair mechanisms. It is hepatoprotective and myeloprotective. It has a potential to improve learning and memory. Amla Fruit (Emblica officianlis) This adaptogen used in Ayurvedic medicine is used as an anti-inflammatory and antioxidant. It is thought to help build blood and strengthen bones. It is used for lowering cholesterol and treating atherosclerosis, diabetes and as an anti-inflammatory. There is not sufficient information regarding safety or efficacy. Holy Basil (Ocimum sanctum) This is an Ayurvedic herb and is considered a rejuvenative medicine. It is thought to reduce immune response in allergic asthma and allergies. It is thought to also enhance normal immune function. It may reduce fasting blood glucose and postprandial blood glucose. This herb may be used safely for up to 4 weeks. Reishi (Ganoderma lucidum) Reishi is used to regulate blood sugar, immune support and to increase the ability of blood to oxygenate efficiently. It is also thought to be an antioxidant. Jiagulan herb (gymonostemma pentaphylla) This is a cuucubitaceae herb that has been used as a “Ginseng” substitute. It has been used for congestive heart failure, liver disease and to strengthen the immune system. Astragalus (Astragalus membranaceous) This root is thought to normalize nervous hormonal and immune systems. References:
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