Does rhodiola help with fitness
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The Impact of Rhodiola Rosea on Fitness and Exercise Performance
Introduction to Rhodiola Rosea and Fitness
Rhodiola rosea, commonly known as golden root or arctic root, is an adaptogenic herb traditionally used to enhance physical and mental performance. Recent studies have explored its potential benefits in the context of fitness and exercise, examining its effects on muscle strength, endurance, and overall physical performance.
Rhodiola Rosea and Muscle Strength
Synergistic Effects with Caffeine
Research indicates that Rhodiola rosea, when combined with caffeine, can significantly improve muscle strength and endurance. A study involving both rats and human volunteers found that the combination of Rhodiola and caffeine increased forelimb grip strength, erythropoietin levels, dopamine levels, and oxygen consumption in rats. In human volunteers, this combination enhanced bench press and deep squat one-repetition maximums (1RM), maximum voluntary isometric contraction (MVIC), and the number of repetitions at 60% 1RM bench press.
Protein Synthesis and Muscle Phenotype
Another study focused on the effects of Rhodiola rosea combined with Rhaponticum carthamoides on protein synthesis and muscle phenotype in rats. The results showed that this combination stimulated protein synthesis more effectively than resistance exercise alone and improved mean power performance without significantly affecting muscle weight or fiber cross-sectional area.
Rhodiola Rosea and Endurance Performance
Acute and Chronic Supplementation
Several studies have demonstrated that Rhodiola rosea can enhance endurance performance. Acute intake of Rhodiola rosea was shown to increase time to exhaustion, VO2peak, and VCO2peak in young healthy volunteers. Chronic supplementation, on the other hand, has been associated with improved anaerobic exercise performance and reduced muscle damage during exercise .
Combined Herbal Supplements
A study combining Rhodiola crenulata with Ginkgo biloba found that this combination significantly improved maximal oxygen uptake (VO2max) and protected against fatigue by maintaining favorable hormone levels, such as testosterone to cortisol ratio, during endurance exercises. Another study combining Rhodiola crenulata with Cordyceps sinensis reported enhanced body composition and endurance capacity after high altitude training .
Mechanisms of Action
Reduction in Fatigue and Muscle Damage
Rhodiola rosea is known for its adaptogenic properties, which help reduce physical and mental fatigue. This reduction in fatigue is likely due to its ability to modulate energy substrate stores and use, as well as its antioxidant activity, which helps mitigate muscle damage and oxidative stress .
Enhanced Antioxidant Capacity
Rhodiola rosea has been shown to enhance antioxidant capacity, thereby reducing oxidative stress and improving overall resilience to physical exertion. This effect contributes to better recovery and sustained performance during prolonged exercise sessions .
Conclusion
Rhodiola rosea appears to be a promising supplement for enhancing various aspects of physical performance, including muscle strength, endurance, and recovery. Its adaptogenic properties, combined with its ability to reduce fatigue and muscle damage, make it a valuable addition to the fitness regimen of both trained and untrained individuals. However, further high-quality studies are needed to fully establish the clinical efficacy and optimal dosing strategies for Rhodiola rosea in the context of exercise performance.
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