Ginseng for exercise and injury recovery 🍃
Ergogenic and antioxidative properties.
Ginseng in exercise training and injury recovery: Composition, mechanism of action, dosage recommendations, and safety analysis
Study Details
Panax ginseng is a well-known traditional medicine which has been gathering data for it’s ergogenic and antioxidative properties 📚
This new review highlighted it’s primary mechanisms and benefits 🔍
Here are the key takeaways ⬇️
Key Findings
🔬 The primary active components of ginseng are polysaccharides and ginsenosides
🧬 Ginsenosides act by stimulating AMPK/PGC-1α pathways
This can lead to enhanced mitochondrial biogenesis in addition to…
🔋 Improved glycogen synthesis
🩸 Reduced lactate accumulation
🫁 Improved VO₂max
Polysaccharides exhibit potent antioxidant and immunomodulatory effects 🦠
…which can mitigate oxidative stress and fatigue 📉
Daily supplementation with 200 - 400 mg has been shown to…
💪 Improve athletic performance
🔋 Enhance post-exercise recovery
💥 Reduce muscle damage
The anti-inflammatory effects may also be useful for controlling excess inflammation during periods of injury 🩼
Although the evidence is fairly mixed in quality and standardisation of trials 👈
Plus caution is required regarding potential interactions with anticoagulants ⚠️
Conclusion
Overall, there are mechanistic pathways that support the link between ginseng supplementation and athletic performance/recovery 💪
Best practice? Try it out, establish if it’s making a difference, and decide on future investment from there ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41921254/
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪