When it comes to herbs for sports nutrition, the possibilities are endless. But out of all these options, I'm only going to talk about three that have strong evidence behind them: ashwagandha, citrus bergamot, and shilajit.
Ashwagandha, also known as Withania somnifera, has been revered for its medicinal purposes in the Ayurvedic culture for over 3,000 years. It's now getting much attention in the health and wellness supplement industry because science shows it may raise testosterone levels by 15%–17%, especially in male athletes.
Testosterone's impact on the growth and upkeep of muscle mass has been widely reported. Still, new research shows that ashwagandha extract is even more effective than exercise at building muscle size and strength. In addition, it has been observed to reduce body fat twice as much as exercising!
Also, research has shown that ashwagandha extracts increase maximal oxygen uptake (VO2 max), improve cardiorespiratory endurance, and improve the overall quality of life in healthy adults who exercise often.
The many health, wellness, and fitness benefits of ashwagandha extract are only a tiny part of the research that has been done on this supplement.
Much scientific evidence backs up the claim that the bergamot polyphenolic fractions (BPF) in citrus bergamot fruit are responsible for most of its pharmacological effects.
Nitric oxide (NO) levels can be raised by working out, which has a lot of benefits for sports. In bodybuilding terms, NO causes the "muscular pump," a strong feeling of tightness and swelling when blood flows through your muscles during weight training.
A randomized, placebo-controlled study investigated the effects of taking BPF (650 mg twice daily) on serum NO and other parameters for four weeks. The results revealed that BPF significantly elevated baseline NO levels and VO2 max.
Not only is shilajit a part of Ayurvedic tradition, but it's also an exudate that comes from the sedimentary rocks found in the Himalayas. It's made up of rock humus, organic compounds, and microbial metabolites that layers of marine organisms have compressed over time.
Scientific evidence has demonstrated that consuming Shilajit can significantly boost testosterone levels by 20.45% and free testosterone by 19.4% and increase exercise time by 9–13%. Additionally, it increases adenosine triphosphate (ATP) in healthy, active volunteers – the body's essential "fuel" - by up to 14%.
Ashwagandha extract, citrus bergamot, and shilajit are three of the best herbs for sports nutrition because they are helpful by science. In addition, each herb is a powerhouse for improving physical performance; harnessing these components can help you take your fitness journey further than ever!
Source: Nutrition Outlook