Does rhodiola help with fitness
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Research Analysis by Consensus
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Introduction
Rhodiola rosea, commonly known as golden root or roseroot, is an adaptogenic herb traditionally used to enhance physical and mental performance, reduce fatigue, and improve resistance to stress. This synthesis aims to evaluate the effectiveness of Rhodiola rosea and related Rhodiola species in improving fitness and exercise performance based on recent research findings.
Key Insights
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No Significant Improvement in ATP Turnover or Exercise Performance:
- Rhodiola rosea ingestion did not significantly improve ATP turnover, perceived exertion, or time to exhaustion in resistance-trained men.
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Synergistic Effects with Caffeine:
- Combined supplementation of Rhodiola rosea and caffeine significantly improved muscle strength, endurance, and oxygen consumption in both resistance exercise-untrained and -trained volunteers.
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Enhanced Endurance Performance with Rhodiola and Ginkgo Biloba:
- A combination of Rhodiola crenulata and Ginkgo biloba improved endurance performance and maintained favorable hormone levels in healthy volunteers.
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Body Composition Improvements with Rhodiola and Cordyceps:
- Rhodiola crenulata and Cordyceps sinensis supplementation during endurance training improved body composition but did not significantly affect oxidative stress or metabolic biomarkers.
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Reduction in Fatigue and Improved Physical Fitness:
- Rhodiola rosea extract (SHR-5) significantly improved physical fitness, mental fatigue, and general well-being in students during a stressful examination period.
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Enhanced Protein Synthesis and Muscle Performance:
- Rhodiola rosea and Rhaponticum carthamoides supplementation after resistance exercise improved protein synthesis and muscle performance in rats.
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Acute Improvement in Endurance Exercise Capacity:
- Acute intake of Rhodiola rosea increased time to exhaustion and VO2peak in young healthy volunteers, although chronic intake did not show additional benefits.
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Systematic Review Findings:
- Most studies reviewed indicated that Rhodiola rosea supplementation positively affects athletic performance, reduces muscle damage, and enhances antioxidant capacity.
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Improved Aerobic Performance with High Altitude Training:
- Rhodiola crenulata and Cordyceps sinensis supplementation during high altitude training improved aerobic exercise performance and maintained parasympathetic nervous system activity.
Conclusion
The collective research suggests that Rhodiola rosea and related species can enhance various aspects of physical performance, particularly when combined with other supplements like caffeine or Ginkgo biloba. While some studies show no significant improvements in specific parameters like ATP turnover, others highlight benefits in endurance, muscle strength, and body composition. Acute intake of Rhodiola rosea appears to improve endurance exercise capacity, and its combination with other supplements may offer synergistic effects for both untrained and trained individuals. Overall, Rhodiola rosea can be considered a beneficial supplement for enhancing fitness and exercise performance, especially in combination with other ergogenic aids.
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