Herbal supplements, derived from plants and rich in various active components, have been historically utilized for stress, inflammation, and sleep-related conditions. While direct evidence on their impact on post-exercise recovery is limited, studies on sleep quality and cellular-level investigations suggest that certain herbal compounds hold promise for enhancing recovery after exercise.

Ginger, known for its anti-nausea and anti-inflammatory properties, holds promise in post-exercise recovery. Its active component, gingerols, may contribute to faster recovery by downregulating inflammation, increasing oxygen consumption, and interrupting pain signals. Studies reveal that ginger, whether consumed acutely or for up to 8 weeks, reduces muscle soreness after exercise, but its impact on muscle function is inconclusive. Notably, anti-inflammatory effects are more pronounced when ginger is taken pre-exercise. Effective doses range from an acute 2 g of ginger powder to 3 g/day for 8 weeks, showing anti-inflammatory and anti-muscle damage effects. While ginger enhances recovery, its anti-inflammatory functions may not directly translate into improved physical performance, making it a valuable yet nuanced supplement for post-exercise recuperation.

Ashwagandha, an Ayurvedan adaptogenic herb, offers potential in post-exercise recovery. Laden with active components like withanolides, it's renowned in Southeast Asia and Southern Europe for enhancing vitality, promoting relaxation, and mitigating stress-related conditions. In the realm of exercise recovery, long-term supplementation (300–600 mg daily for 8–12 weeks) may optimize sleep quality crucial for recovery. Ashwagandha could reduce stress hormone production linked to post-exercise muscle damage and expedite the clearance of muscle damage marker CK after resistance exercise. Acute consumption (1000 mg) post-exercise showed non-significant increases in pain threshold, pain tolerance, and a significant rise in lower leg muscle peak power, hinting at improved recovery. While suggesting recovery benefits, either by promoting relaxation or reducing the production of compounds associated with muscle damage, more research is essential to affirm ashwagandha's potential for inducing physical improvements through consumption.

Ginseng, derived from various Araliaceae species, notably Panax ginseng, has a rich history in promoting energy and overall well-being. Commonly consumed in forms like whole root, powder, or extract, it contains essential compounds, particularly ginsenosides, known for potential benefits in immune function, glucose metabolism, cognition, and oxidative stress. Supplementation with ginseng, especially at 2000 mg/day for 8 weeks, has demonstrated a significant increase in antioxidant activity markers in the blood. Notably, ginseng consumption has been linked to enhanced muscle force recovery after muscle-damaging exercise, whether taken acutely or in extended protocols. The impact on inflammatory markers remains uncertain, contingent on the supplementation regimen. Intriguingly, a study utilising a ginseng supplement with highly bioavailable components showed improved peak power maintenance post-muscle fatigue, emphasising potential effectiveness linked to individual responsiveness. Further research is needed for conclusive insights into ginseng's role in post-exercise recovery.

In conclusion, herbal supplements like ginger, ashwagandha,and ginseng showcase diverse potentials in aiding post-exercise recovery. While ginger demonstrates anti-inflammatory effects, ashwagandha contributes to improved sleep quality and stress hormone reduction. However, ginseng's efficacy appears to vary among individuals. These herbal remedies offer promising avenues for optimizing recovery, yet further research is essential to delineate their precise mechanisms and establish standardised guidelines for effective and safe usage in the context of exercise recuperation.

Credits

• O’Connor, E.; Mündel, T.; Barnes, M.J. Nutritional Compounds to Improve Post-Exercise Recovery. Nutrients 2022, 14, 5069

• Bucci, L.R. Selected herbals and human exercise performance. Am. J. Clin. Nutr. 2000, 72, 624S–636S. Yavuz, H.; Özkum, D. Herbs potentially enhancing sports performance. Curr. Top. Nutraceutical Res. 2014, 12, 25–34. 

• Wilson, P.B. Ginger (Zingiber officinale) as an analgesic and ergogenic aid in sport: A systemic review. J. Strength Cond. Res. 2015, 29, 2980–2995.  

• Black, C.D.; O’Connor, P.J. Acute effects of dietary ginger on quadriceps muscle pain during moderate-intensity cycling exercise. Int. J. Sport Nutr. Exerc. Metab. 2008, 18, 653–664. 

• Hoseinzadeh, K.; Daryanoosh, F.; Baghdasar, P.J.; Alizadeh, H. Acute effects of ginger extract on biochemical and functional symptoms of delayed onset muscle soreness. Med. J. Islamic Repub. Iran 2015, 29, 261. 

• Bonilla, D.A.; Moreno, Y.; Gho, C.; Petro, J.L.; Odriozola-Martínez, A.; Kreider, R.B. Effects of Ashwagandha (Withania somnifera) on physical performance: Systematic review and bayesian meta-analysis. J. Funct. Morphol. Kinesiol. 2021, 6, 20.  

• Choudhary, B.; Shetty, A.; Langade, D.G. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu 2015, 36, 63. 

• Salve, J.; Pate, S.; Debnath, K.; Langade, D. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus 2019, 11, e6466. 

• Halson, S.L. Nutrition, sleep and recovery. Eur. J. Sport Sci. 2008, 8, 119–126.  

• Wankhede, S.; Langade, D.; Joshi, K.; Sinha, S.R.; Bhattacharyya, S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. J. Int. Soc. Sports Nutr. 2015, 12, 43. 

• Lee, N.H.; Jung, H.C.; Lee, S. Red ginseng as an ergogenic aid: A systematic review of clinical trials. J. Exerc. Nutr. Biochem. 2016, 20, 13.  

• Kim, S.; Park, K.; Chang, M.; Sung, J. Effects of Panax ginseng extract on exercise-induced oxidative stress. J. Sports Med. Phys. Fit. 2005, 45, 178. 

• Pumpa, K.L.; Fallon, K.E.; Bensoussan, A.; Papalia, S. The effects of Panax notoginseng on delayed onset muscle soreness and muscle damage in well-trained males: A double blind randomised controlled trial. Complementary Ther. Med. 2013, 21, 131–140.  

• Cristina-Souza, G.; Santos-Mariano, A.C.; Lima-Silva, A.E.; Costa, P.L.; Domingos, P.R.; Silva, S.F.; Abreu, W.C.; De-Oliveira, F.R.; Osiecki, R. Panax ginseng Supplementation Increases Muscle Recruitment, Attenuates Perceived Effort, and Accelerates Muscle Force Recovery After an Eccentric-Based Exercise in Athletes. J. Strength Cond. Res. 2022, 36, 991–997.  

• Seong Eon, K.; Jooyoung, K.; Yongsoo, L.; Min Keun, S.; Dong Jun, S. Anti-fatigue effects of acute red ginseng intake in recovery from repetitive anaerobic exercise. Iran. J. Public Health 2016, 45, 387. 

• Hsu, C.-C.; Ho, M.-C.; Lin, L.-C.; Su, B.; Hsu, M.-C. American ginseng supplementation attenuates creatine kinase level induced by submaximal exercise in human beings. World J. Gastroenterol. 2005, 11, 5327. 

Image Credits

• Image by <a href="https://www.freepik.com/free-photo/flat-lay-medicinal-spices-herbs_11375800.htm#page=4&query=ginger%20juice&position=11&from_view=search&track=ais&uuid=1f102ee2-f2fa-4318-8733-23c3e9fe1171">Freepik</a>