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Powder proteins, protein gels, shakes, drinks and energy bars, creatine and amino acid capsules... We are used to associating the idea of sports supplements with these products, but we must not forget that our body is capable of directly absorbing all the trace elements necessary for its well-being from food.
Therefore, we should not be surprised to also recognize among our plant friends valid natural supplements for athletes.
All sports enthusiasts, faced with the shelves of pharmacies and supermarkets full of dietary supplements for physical activity, have probably wondered: “Do they really work?”
The main function of dietary supplements for athletes is to supplement vitamins, minerals, and amino acids useful to support muscle effort, increase physical resistance, speed up metabolic activity, and ensure rapid nutrient absorption. Despite their promises, these supplements do not always represent the ideal solution for our body.
In fact, they are useful only when there is a nutritional deficiency due to specific factors.
Therefore, a varied and balanced diet, based on the regular consumption of seasonal fruits and vegetables, is more than sufficient to ensure the intake of those nutrients that help us face physical exertion.
By taking amino acid and vitamin supplements, we saturate our body with nutrients it doesn't really need and that it will have to quickly eliminate, straining the activity of the spleen, liver, and kidneys, making us feel tired, irritable, and lacking in energy.
Of synthetic or extractive nature, these supplements are often of low quality. In particular, protein supplements, produced from meat industry waste, tend to interfere with the natural functioning of the immune system and risk increasing toxins in the body. It is not surprising that the intake of supplements is not recommended for immunocompromised individuals.
Promising rapid muscle mass gain and accelerated metabolism, these sports supplements unfortunately tend to promote an unnatural and potentially dangerous beauty ideal for health. The abuse of synthetic proteins causes dehydration, hyperuricemia, and a decrease in estrogen levels in women, leading to the loss of menstrual flow (amenorrhea).
So, do all sports supplements harm? No, of course not!
Especially if following a vegetarian or vegan diet, amino acid supplementation provides the necessary protein requirement for muscle and connective tissue involved in physical activity, avoiding the body from recovering the proteins it needs from other tissues such as hair, teeth, and bones.
If engaging in endurance sports more than three times a week, amino acids and proteins are essential to promote proper muscle recovery and avoid cramps, soreness, and pains caused by prolonged efforts.
In these cases, Nature comes to our aid by providing us with a wide range of herbs from which to obtain exceptional natural sports supplements . Curious to discover which ones? Keep reading!
No pain, no gains is the favorite motto of all people who love to practice sports. And for a good reason!
The benefits that physical activity gives to our body are countless: it prevents the onset of cardiovascular diseases, eliminating "bad" cholesterol (LDL) in favor of "good" cholesterol (HDL); it promotes concentration, coordination, and increases oxygen flow to the brain, countering the loss of brain cells and diseases like Alzheimer's; it increases muscle capacity and improves physical fitness, thus contributing to increasing self-esteem; the natural release of endorphins during sports also helps improve mood tone and positively influences sleep quality.
To achieve all these positive effects, however, it is necessary to be able to withstand the strong physical stress that sports practice subjects us to. Whether it's lifting weights or aerobic activities, every type of training produces a series of reactions in our body that aim to better cope with athletic efforts, but that can have negative effects on our body if not compensated.
Accelerated breathing, increased adrenaline production, and joint flexibility that characterize every prolonged physical effort require the right integration of active ingredients and nutrients to avoid compromising the delicate balance of our body, finding ourselves sore and stiff after each workout.
Active ingredients with antioxidant, adaptogenic, and relaxing properties are what we need to help our body recover after physical activity.
Joking about another famous motto, we could say, mens sana in corpore… tisana!
Some herbs, in fact, as the main ingredient or in addition to our herbal teas, can become real natural supplements for sports.
The day after a particularly intense workout session, do you wake up with sore and achy muscles?
The muscle soreness the next day should not alarm us: it is the natural response of our body to athletic effort.
It is not caused by lactic acid, as many believe, but by the micro-injuries of muscle fibers (sarcomeres) caused by the effort. These are benign traumas useful for developing and strengthening the muscle, as they promote the multiplication of its fibers. However, by continuing to work the sore muscle, there is a risk of slowing down its healing and experiencing an annoying sense of swelling and stiffness that can make even daily movements difficult: climbing stairs, bending down, stretching arms.
Practicing targeted massages, gently stretching the muscles, and giving yourself a day of recovery from physical activity are all useful practices to promote rapid muscle regeneration. But an extra help comes from adaptogenic herbs
All those plants capable of helping the body deal with physical or mental stress, supporting and enhancing its natural recovery mechanisms are defined as adaptogenic tonics. They can, therefore, be considered an extraordinary natural supplement for the health of our muscles.
The most recommended adaptogenic herbs to support muscle regeneration are Ashwagandha, Eleuthero, Ginseng, and Maca.
The Ashwagandha, thanks to its high concentration of withanolides, is a perfect supplement in case of inflamed muscles and fatigue. Similar to steroid hormones, withanolides play a strengthening, revitalizing, and restorative role. Rich in Iron, this plant is also an excellent natural supplement in case of anemia. Its calming properties, finally, have a balsamic effect on the nervous system, inducing a sense of calm and relaxing the muscles after very intense efforts.
The Eleuthero performs an essential adaptogenic action for improving athletic performance and physical endurance. Its roots are rich in reconstituting and tonic virtues capable of increasing physical resistance against environmental stress and the efficiency of the body in situations of heavy load, supporting recovery and the action of the immune system. This is why the use of Eleuthero is recommended for all people engaged in anaerobic competitive sports activities.
The root of Ginseng owes its extraordinary reconstituting power to the high concentration of ginsenosides, capable of stimulating the immune system and metabolism. By acting directly on the endocrine system, the active ingredient of ginsenosides catalyzes the synthesis of proteins and has an anabolic effect. In this way, Ginseng promotes rapid recovery of muscle tone and allows the body to respond promptly to physical stress, reducing the risk of inflammation and muscle strains.
The Maca, rich in essential amino acids, stands out as a natural anabolic. Excellent for combating stress and fatigue, its adaptogenic action helps regulate cortisol levels in the blood. It also plays an important role in supporting the endocrine system, ensuring the right hormonal balance. This is why it is particularly recommended as a natural supplement for women who engage in high-intensity sports.
Try a natural anabolic
During training, we breathe more quickly to increase heart rate and stock up on oxygen. This accelerated breathing increases our resistance and enhances psychomotor coordination, necessary to perform movements correctly and safely. However, it also risks increasing the concentration of free radicals in the body.
Produced by the metabolism of oxygen during cellular respiration, free radicals are unstable molecules that accelerate the oxidative processes of other cells in our body. Known as responsible for premature skin aging, a high percentage of free radicals can damage cell membranes, causing inflammatory states or - in the worst cases - chronic diseases.
Although our body has natural defenses against free radicals (endogenous antioxidants), we can help eliminate them by using plants rich in antioxidants and Vitamin C after physical activity.
Green tea, Moringa, Turmeric, and Hibiscus are the most suitable botanicals for preparing fitness infusions against free radicals.
Green tea is considered the ultimate antioxidant drink. Rich in flavonoids, tannins, polyphenols, and Vitamin C, it counteracts the formation of free radicals and the accumulation of toxins thanks to its diuretic properties. It has an anti-inflammatory and protective action on the cardiovascular system and, thanks to the presence of caffeine, increases energy and concentration by stimulating the nervous system.
Moringa owes its antioxidant virtues to the high concentration of chlorophyll in its leaves. Excellent for combating cellular aging, used as a natural supplement for sports, Moringa helps the body detoxify from heavy metals and potentially carcinogenic substances. It is therefore perfect for people who choose to exercise outdoors.
Turmeric is a very effective antioxidant thanks to the particular action of its active ingredient, curcumin. Capable of enhancing the natural defense system of cells in the presence of oxidative stress, Turmeric can eliminate external free radicals and neutralize those already present in our body. This antioxidant action, which makes Turmeric suitable for preventing tumors and neurodegenerative diseases, is accompanied by an anti-inflammatory effect that counteracts the onset of respiratory and gastrointestinal diseases.
The Hibiscus Tea, a refreshing drink obtained from the infusion of red hibiscus flowers, has a high percentage of flavonoids and anthocyanins, powerful antioxidants capable of delaying cellular aging. Rich in Potassium, Magnesium, and Vitamin C, this precious infusion combats hypertension, has an anti-inflammatory action, and ensures a greater iron absorption capacity. That's why it is a tea particularly recommended for anyone who regularly practices sports, both at a competitive and amateur level.
Physical effort during sports requires the use and consumption of high levels of energy, which our body provides by increasing the production of adrenaline. This hormone allows for bronchial dilation, increased heart rate, and narrowed blood vessels, but if left circulating in the body for too long, it can lead to states of anxiety, nervousness, and aggressiveness.
Moreover, if muscles are the connective tissue that benefits the most from training, we must not forget the importance of the joints! Wrists, elbows, knees, shoulders, pelvis, and ankles support our body in every movement, ensuring flexibility. Prolonged efforts, lack of stretching, and exercises performed in incorrect positions can compromise their mobility, increasing the risk of inflammation and the onset of arthritis.
A good cool-down routine should be included at the end of each workout session - especially after more intense ones - to promote the correct disposal of adrenaline and the relaxation of the joints. There are botanicals that help during recovery, but it is important to dedicate at least ten minutes to muscle stretching after sports practice.
To relax our body and release excess adrenaline, we can turn to herbal teas based on natural muscle relaxants or an infusion based on Tulsi. To repair joint fatigue, on the other hand, Dragon's Claw is the most suitable natural remedy.
Containing Lavender, Linden, Lemon Balm, and Peppermint, the Relaxing Herbal Tea is the perfect tea to promote relaxation after sports. Rich in adaptogenic properties, the botanicals it contains promote nervous system relaxation and provide a sense of calm and well-being. By relieving physical and mental stress, they help to fall asleep quickly and are therefore recommended for people who prefer to exercise in the late afternoon or evening.
The Tulsi is a plant known for its adaptogenic and antioxidant virtues derived from its high concentration of Vitamins A and C. Its sedative action, excellent for promoting sleep and resolving states of stress and anxiety, is accompanied by a powerful antioxidant effect that promotes the proper functioning of the immune system. Its active ingredient also gives it antibacterial properties, useful for treating acne and skin inflammatory conditions due to friction against the training mat or excessive sweating.
Devil's Claw is a botanical with very high anti-inflammatory, analgesic, and antipyretic properties. Its roots contain the active ingredient harpagosides, effective in the treatment of joint pain and soreness. Harpagosides act directly on the inflammatory process, blocking the production of enzymes that degrade the cartilage matrix of the joints. This ensures a reduction in inflammation and rapid pain relief. Recommended for joint inflammation and stiffness, Devil's Claw is also useful in cases of tendonitis and musculoskeletal pain.
Find relief with Devil's Claw
Defined muscle tone and a "sculpted" physique are the stated goal of synthetic protein supplements. But this promise is based on two false myths.
First of all, the purpose of physical activity should not be to achieve a form that meets the unnatural beauty standards demanded by society. For it to be effective, we must remember that sport is a moment when we choose to take care of ourselves. By focusing on the rhythm of movements and muscle resistance, we become more aware of the deep connection between the mind and body, realizing how the latter is perfect in its uniqueness and does not need to conform to any social standard to be accepted. Secondly, there are no scientific studies supporting the claim that increasing protein intake leads to muscle mass gain. The function of proteins is to strengthen muscle fibers, allowing individual muscles to lift heavier loads or remain under strain for prolonged periods. Drinking a protein powder shake before or after the gym will not suddenly make our biceps bigger. However, if you practice sports at a competitive level or follow a tight training schedule, integrating nutrients that ensure the good health of the body is necessary. Not only proteins, but also vitamins, minerals, and above all amino acids. Organic molecules involved in cellular metabolism, amino acids are the fundamental components for protein synthesis. Proper integration of essential amino acids ensures the maintenance of good muscle health and rapid regeneration of connective tissue after training. If we want to increase resistance and tonicity of muscle mass, it will be necessary to increase the consumption of plant-based or animal-based foods rich in amino acids and proteins: legumes, organic eggs, meat once a week, and fish two to three times a week. To speed up the process of synthesizing new proteins and muscle regeneration, we can accompany the dietary intake of proteins with natural supplements such as Moringa and Spirulina, algae rich in proteins and essential amino acids. Moringa, in particular, is the main ingredient for a natural protein drink that is very easy to prepare at home. Just mix a tablespoon of Moringa powder with a tablespoon of Ashwagandha powder and a few drops of Ginseng mother tincture to obtain a sweet and slightly spicy smoothie, a perfect natural recharge of amino acids. If instead, we need a supplement to take to the gym to give us energy during training, we can add Spirulina and Moringa powder to a smoothie based on celery and seasonal fruit. This way, you will get a drink rich in vitamins, minerals, and amino acids with energizing and alkalizing properties.
By selecting the right botanicals based on their properties, we can create a wide variety of herbal teas and infusions to support us in all stages of sports: energizing herbal teas to give us the right boost before starting; infusions rich in minerals to sip during training, and finally supplements to help muscle relaxation at the end of the practice. When we train, it is important to pay attention to keeping our body perfectly hydrated. Not only to compensate for the loss of minerals that occurs with sweating but also to keep our joints well lubricated and prevent inflammation. To get the most benefits, however, it is important to limit fluid intake during physical activity to avoid putting stress on the intestines to digest nutrients while our body is fatigued from movement. We can take advantage of the rest time between exercises to sip on simple water or herbal infusions rich in minerals like Karkadè, being careful not to drink them if they are too hot or too cold. In both cases, they could alter the homeostatic balance of our body.
Among the ideal botanicals to prepare energizing herbal teas to enjoy before engaging in physical activity, we find first of all Guarana seeds.
Rich in guaranine, an alkaloid similar to caffeine, the seeds of this climbing plant are known for their stimulating and toning properties. Acting directly on the nervous system, their active ingredient reduces the feeling of fatigue and increases overall energy levels. As a heart tonic, Guarana accelerates heart rate and lubricates the vascular system, increasing blood oxygen levels.
Just add a small amount of Guarana powder to a fruit-based smoothie to create a natural sports supplement rich in all the essential trace elements needed to prepare muscles for physical exertion. Alternatively, you can use Guarana powder at breakfast to enrich white yogurt or oatmeal.
With the same energizing and stimulating power, Maca powder and Ginseng powder are also exceptional for preparing for the gym with smoothies and tasty toning shakes.
When the workout is over and after relaxing the muscles with a few minutes of stretching, we must not underestimate the importance of replenishing lost minerals and fluids due to sweating.
Rooibos, an infusion made from dried leaves of Aspalathus linearis, is the perfect herbal tea to restore the right concentration of minerals and antioxidants in our body. Phenolic acids, flavonoids, Vitamin C, and minerals such as Calcium, Phosphorus, and Magnesium make Rooibos the perfect natural supplement for all sports enthusiasts. Its antioxidant properties are accompanied by a protective action on the nervous system and bone and teeth structures.
Rooibos tea is prepared like a classic tea: just infuse its dried leaves in boiling water for a few minutes and consume the drink after letting it cool down a bit.
Discover pure and organic Rooibos
The high concentration of Silicon, Calcium, Potassium, and Manganese in the leaves of Horsetail and Bamboo makes these two botanicals powerful natural mineral supplements, especially effective in combating osteoporosis by preserving bone health and elasticity.
We can choose to prepare herbal teas with one or the other plant or enjoy the combination of their active ingredients in a single herbal tea.
Nettle is another plant that allows us to stock up on minerals. Rich in Iron, it is particularly recommended in case of anemia. Vitamin A, Vitamin K, Potassium, and Phosphorus give this plant a high draining and restorative power, perfect especially after very intense physical activity.
Finally, if stretching is not enough to relax our muscles after training, we can use natural Magnesium tablets.
By promoting energy metabolism and a correct electrolyte balance, this mineral combats fatigue and exhaustion while preserving the health of muscle functions. Taken in tablet form or through plants that contain a good percentage of it, Magnesium is an essential supplement in the diet of every athlete: not only does it induce relaxation of muscle fibers, but it also directly intervenes in protein synthesis reactions. This helps maintain good muscle tone and protects bone and dental health.
The variety and versatility of Nature also come in handy for sports! Smoothies, infusions, and herbal teas are precious allies for the health of our muscles. But what if we desire something more delicious?
In these cases, we can satisfy our palate by preparing homemade natural sports supplements that are simple but rich in flavor and properties, perfect to consume before and after physical activity.
Dates, goji berries, oats, and mixed seeds join forces to prepare delicious energy bars.
Before sports, natural energy bars improve endurance thanks to the adaptogenic properties of maca, eleuthero, and ashwagandha, ideal for entering autumn reconnecting with the earth and creating a natural shield of immune defenses to face the change of season. Discover how to prepare them in the video recipe here!
To prepare crunchy and tasty bars rich in protein, perfect to consume before or after the gym, just a few ingredients are needed: our favorite dried fruit, cocoa, honey, and a pinch of ashwagandha powder.
Pour the dried fruit, cocoa (we can also use cocoa beans), and ashwagandha powder into a bowl. Mix well using a spoon or spatula, and finally add the honey.
After mixing again, spread the mixture in a baking tray lined with parchment paper. Let it rest in the fridge for a couple of hours, after which we can cut the dough into many small rectangular bars.
The energizing properties of cocoa and ashwagandha will give us a boost of energy and endurance, while the high nutritional value of dried fruit will ensure prolonged satiety without weighing down digestion.
Based on plant-based milk and Turmeric, Golden Milk is a beverage from Ayurvedic tradition with powerful anti-inflammatory virtues.
Great to drink after a workout, the action of Turmeric maintains joint flexibility and prevents inflammation of muscle tissue.
The preparation of Golden Milk involves two steps, both simple and quick. Let's start by preparing the Turmeric paste, the base of our golden milk, by heating coconut oil in a saucepan. Then add a teaspoon of Turmeric and a quarter teaspoon of ground black pepper, stirring until a dense and homogeneous mixture is obtained. Once the Turmeric paste is ready, we can store it in a glass jar.
Now we can prepare the Golden Milk: bring plant-based milk of our choice to a boil and pour it into a cup. Add a teaspoon of Turmeric paste and sweeten with a teaspoon of organic honey.
Stir using a milk frother until a thick and frothy foam forms on the surface, which can be decorated with a sprinkle of cinnamon.
And here is our Golden Milk ready, to be enjoyed hot after the gym to relax and feel immediately regenerated.
Try our Golden Milk
Now that we have discovered the natural alternatives to industrial sports supplements, there is only one last thing to do: dedicate ourselves with motivation and consistency to physical activity! In the gym or outdoors, alone or with others, movement, together with healthy eating, is the key to finding and maintaining true psychophysical well-being.
