The Best Herbs and Supplements for Sports Health

Exercise is an important part of the equation when it comes to wellness and overall health.  Even 30 minutes per day can make a difference.  Physical activity improves more than just your muscles or helps you manage weight.  Routine exercise supports mood, brain function, reduces the risk of disease, and much more.  Supplements and herbs can help to increase the benefits of physical fitness either before, or after a workout – as well as to gain muscles, and support strength and endurance.

What are the benefits of regular exercise?

• Helps with weight management
• Reduces the risk of heart disease by strengthening your heart and supporting normal circulation
• Increases blood flow which increases oxygen levels
• Supports normal blood pressure and triglyceride levels
• Supports normal blood sugar metabolism
• Helps insulin work better – reducing the risk of type 2 diabetes
• Helps with quitting smoking by reducing cravings and symptoms of withdrawal
• Improves mood, helps with stress, and reduces the risk of depression
• Supports your brain – including thinking, learning, and decision-making skills
• Increases muscle mass and strength
• Improves sleep
• Improves sexual health
• Support longevity

Best Workout Supplements and Herbs

Pre-Workout

Before you work out is an important time for your body.  It needs energy that will fuel your body.  However, you also don’t want to be digesting while you work out so it is best to avoid fiber and fats in a large amount. A small bowl of oatmeal, a piece of whole-grain toast, or just a piece of fruit can go a long way.

Pre-workout supplements are meant to boost your energy levels and alertness while increasing endurance as well especially for high-intensity workouts such as spin classes, boot camps, and lifting classes.  Because your body uses blood glucose and stored carbs called glycogen – the idea is to have higher levels before you start exercising.

• Beetroot has been shown to improve cardiovascular performance.
• Creatine monohydrate is used to help build muscle and increase strength.  Not only for pre-workout, but it can also be used during and after workouts as well.
• Green tea, also known as Camellia sinensis, supports the metabolism of carbs which provide fuel for exercise.  Also, green tea offers antioxidant support, metabolic support, and supports cardiovascular function.
• American ginseng, also known as Panax quinquefolius, supports the HPA axis and, oxygen uptake, and reaction time.  The most important benefit of American ginseng is supports stamina and endurance as well as healthy metabolism of lactic acid.  This herb is great for cyclists or long-distance runners.
• Maca supports endurance and recovery, a great caffeine-free and natural way to source energy before a long exercise session.
• Red ginseng builds core energy, boosts adrenal strength, increases oxygen availability, and supports the recovery and repair of muscles.  It also improves endurance.
• Beta-alanine can help increase muscle mass and reduce fatigue.

Post-workout

Your body goes through a lot during a workout, so after your workout, you should refuel in the first 30 minutes after exercise.  This should be complex carbohydrates and protein so the glucose replenishes your muscles’ glycogen reserves.  Also, the amino acids from the protein will help with recovery by rebuilding your muscle tissue.  You also need to eat so you can replace the energy you used. The lactic acid build-up is what causes a sore, heavy feeling in your muscles after your workout.  This is caused by an excess of pyruvic acid, the result of your body breaking down glucose.

• Tart cherry juice has been shown to support inflammatory response after a workout.
• Pineapple juice contains bromelain, an enzyme that helps support muscle and the inflammatory response after exercise.
• Boswellia is used for pain and inflammatory response as well as supports comfortable joints.
• Eleuthero root supports the optimal use of glycogen, ADP, and ATP – the energy for cellular processes.  Eleuthero supports the metabolism of lactic and pyruvic acids and increases energy production.

What are Branch Chain Amino Acids?

Branch chain amino acids, also known as BCAAs contain valine, leucine, and isoleucine all of which play a role in protein synthesis and the glucose uptake of cells.  Used for overall muscle building and recovery post-exercise.  According to the Journal of Sports Medicine and Physical Fitness, BCAAs may help reduce muscle damage that occurs during endurance exercise.  Popular with athletes and bodybuilders to improve overall performance and muscle growth, BCAAs also reduce exercise fatigue helping them with endurance.

Also, studies show that supplementation with BCAA helped to improve lean muscle mass and decrease the percentage of body fat.  HIIT or high-intensity exercise causes muscle damage and BCAA also helped reduce this.

Foods that contain BCAA include:

• Eggs
• Meat
• Poultry
• Milk and cheese
• Nuts and seeds
• Soy products
• Legumes.

Supplements for fat burning and metabolism

Your thyroid is a small gland that produces a few different hormones, it also keeps your metabolism in check because it maintains your basal metabolic rate (BMR) which helps you burn fat even if you aren’t being physically active.  Also, your thyroid impacts your carbohydrate metabolism.  Eating a diet full of fruits, vegetables, nuts, seeds, and healthy fats is a great way to support healthy metabolism through nutrition.  However, sometimes a supplement can help fill any gaps:

• Selenium is an antioxidant that helps to support your thyroid function.
• B complex vitamins, including vitamins B6, B2, B12 and supports metabolism and helps our body produce L-carnitine, the amino acid our body uses to turn fat into energy.
• Creatine and iron work at the core of our cells, the mitochondria which is the energy center of the cell increasing metabolism by increasing oxygen in the cells – giving more endurance, longer exercise sessions, and decreasing fat.

Foods that boost metabolism include:

• Lentils
• Cruciferous vegetables
• Beans
• Lean meats
• Citrus fruits
• Oats
• Hot peppers
• Cinnamon
• Berries
• Seeds
• Garlic
• Fish oil
• Whole grains
• Coconut oil
• Nuts.

Supplements to help with toning muscles

Building lean muscle means burning more calories as you move along your fitness journey.  Supplements can help you get there quicker and help your body to maintain a consistent nutrition day to day.

• CLA or conjugated linoleic acid is a fatty acid that naturally occurs in the body.  CLA also supports lean muscle mass and healthy body composition while increasing metabolism.  It is best to take this before a workout – about 30 to 60 minutes.
• Vitamin C – supports the recovery of sore muscles and is the building block of collagen an important part of muscle building.
• Calcium is crucial for strong muscles and bones – especially when your muscles contract during exercise and everyday life.  You can find calcium in dairy products, dark leafy greens, or use a supplement.
• Magnesium deficiency is more common in women than men in America, it helps reduce muscle cramps and soreness.

Protein Powder

Many nutritional sports supplements include many of the nutrients, vitamins, minerals, and herbs mentioned here.  Often they are contained in a powdered protein formula.

What is Protein?

Protein powder has become a go-to nutrition and fitness trend, but why? Protein is critical to your diet and is one of the main components of our bodies. Protein is found in many foods including dairy, eggs, seafood, meats, legumes, nuts, and seeds. When we eat protein it is broken down and then reformed into new protein in our bodies. Protein is a macronutrient essential for building muscle mass. The term “protein” means to sustain life.

Composed of amino acids, protein contains compounds of carbon, hydrogen, nitrogen, oxygen, and sulfur. Amino acids are the building blocks of protein while proteins are the building blocks of muscle mass. It is recommended that 10% to 35% of daily calories come from protein. Protein needs to be consumed as people don’t make many amino acids in their bodies.

There are nine amino acids that humans cannot produce, and these are called essential amino acids, which include:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine.

Three Popular Protein Powders

• Casein protein powder is rich in glutamine and is derived from dairy and is digested slowly. This type of protein is not suitable for vegans and is also off-limits to those with milk allergies.
• Whey protein powder is a water-soluble milk protein that many athletes take because the body absorbs whey protein easily and quickly. It is also a complete protein and contains all nine amino acids.
• Plant-based protein powder is not just a good choice for vegans, but also those with lactose intolerance or milk allergies. Also, more people are leaning towards plant-based foods and beverages for a variety of reasons including health consciousness, sustainability, environmental concerns, and animal welfare.

So why take protein powder when we can just eat protein-rich foods? Some people need extra protein such as athletes, vegetarians, older adults, and vegans. Protein powder makes a convenient source instead of increasing the number of foods they eat, especially meats which can increase cholesterol intake as well.

How Protein Powders Help

• Build muscle
• Repair tissue
• Repair damaged muscles
• Make enzymes
• Make hormones
• Aid in weight loss
• Helps you feel full longer
• Improves muscle size
• Tone muscles
• Improves muscle protein synthesis
• Speeds recovery from muscle soreness after exercise