Adaptogens are increasingly popular and athletes have been using them with great success to:
- Increase their endurance
- Improve their VO2 max
- Decrease stress levels
- Boost mental strength
But not all adaptogens are created equal. Their effects vary, and so does the correct way to use them.
In this blog, you'll discover the 5 most popular adaptogens in sports nutrition and how to use them to get the best effect.
1. Ashwagandha
Ashwagandha, also known as Withania Somnifera, is the most popular adaptogen on the market, and for good reason. We already discussed the several benefits of ashwagandha, such as reducing stress levels and improving sleep, and it is present in several of our top-selling products.
Benefits of ashwagandha
Ashwagandha is one of the most potent adaptogens with several crucial benefits for an athlete.
- Reduces the stress hormone cortisol and manages stress levels
- Reduces adrenaline and dopamine in the evening or after exercise
- It may help you increase your VO2 max
- It preserves hormonal balances
- It increase oxygen flow
Ashwagandha loading time
Ashwagandha needs about 1 week to yield results, and its full effect is developed after 4 weeks of regular use. If you combine ashwagandha with other adaptogens, its full effect is developed after only 3 weeks of regular use.
When to take ashwagandha
The intake of ashwagandha should be adapted to your personal needs.
If your goal is to relax and reduce the stress caused by exercise, it's best to take between 400 to 900 mg of ashwagandha in the evening.
If you use ashwagandha to improve your athletic performance, you should take 400 to 900 mg of ashwagandha twice per day, preferably in the morning and before your training session.
How long to take ashwagandha
Your body will develop resistance to ashwagandha after 6 to 8 weeks of regular use.
Once you reach that stage, we recommend a pause of 3 to 5 weeks to reset your body.
Who should avoid using ashwagandha
We don't recommend ashwagandha to athletes who use antidepressants, sedatives, bipolar disorder drugs, or other psychiatric drugs.
Products that contain ashwagandha
You can find ashwagandha in the following 4Endurance Pro products:
- Ashwagandha
- Absolute
- Restful
- Adaptogen Fuse
- Loaded
The best source of ashwagandha extracted from the root with a very high amount of active ingredients.
2. Rhodiola
Rhodiola, also known as Rhodiola Rosea, is the most efficient single adaptogen in terms of increasing your VO2 max, but it's main function is to increase your energy levels.
Benefits of rhodiola
If you want to improve your athletic performance, rhodiola is one of the most useful adaptogens to help you do that, as it sports several crucial benefits.
- Increase your VO2 max
- Reduce fatigue during exercise
- Manage stress caused by exercise
- Increase focus and mental strength
- Lower heartrate at mid-distance efforts (e.g., a 10 km run)
Rhodiola loading time
Rhodiola will have an effect already in the first week of use, and its full effect is developed after 4 weeks of regular use. If you combine rhodiola with other adaptogens, its full effect is developed after only 3 weeks of regular use.
When to take rhodiola
The ideal time to take rhodiola is in the first half of the day.
The recommended dose is 200 to 400 mg if you take it alone. In combination with other adaptogens 150 mg is sufficient.
Avoid taking rhodiola in the evening, as it has a slightly stimulating effect that may influence the quality of your sleep.
How long to take rhodiola
Your body will develop resistance to rhodiola after 6 to 12 weeks of regular use.
Once you reach that stage, we recommend a pause of 3 to 5 weeks to reset your body.
Who should avoid using rhodiola
Everyone should avoid using rhodiola in the evening, but especially athletes who are sensitive to stimulants. In that case, try to strictly use rhodiola in the first half of the day.
Rhodiola may also influence the effect of antidepressants and blood thinners. If you are taking these drugs, consult your personal physician before supplementing rhodiola.
Products that contain rhodiola
You can find rhodiola in the following 4Endurance Pro products:
- Rhodiola Complex
- Absolute
- Fusion
- Adaptogen Fuse
- Loaded
Potent formula to burn fat and boost your VO2 max.
3. Cordyceps
If you've ever seen what cordyceps does to an ant, you probably wonder why anyone in their right mind would supplement cordyceps. Well, it turns out that this nasty little mushroom is a great boost to your athletic performance. Just don't think about the ant ...
Benefits of cordyceps
Similar to rhodiola, cordyceps' main effect is to improve oxygen flow and increase VO2 max.
- Increase oxygen flow
- Facilitate breathing
- Improve VO2 max
Cordyceps loading time
Unlike many other adaptogens, Cordyceps is quickly absorbed by your body and will have an effect in 24 to 48 hours. Its full effect is developed in 1 week.
When to take cordyceps
You should take cordyceps twice per day. The ideal time to take cordyceps is before exercise.
The recommended single dose is 800 mg to 2000 mg.
Another thing to note is that cordyceps excels when you train at high altitude.
How long to take cordyceps
Some studies suggest you can supplement cordyceps for a period up to 1 year, but we recommend you take a pause after 6 to 8 weeks once your body starts to develop resistance.
Who should avoid using cordyceps
There are no specific negative effects of cordyceps that you should be wary of. Unless you're an ant ...
Products that contain cordyceps
You can find cordyceps in the following 4Endurance Pro products:
- Cordyceps
- Absolute
The most powerful natural VO2 max booster based on carefully-selected adaptogens and beta-alanine.
4. Schisandra
Schisandra, also known as Schisandra Chinesis, is another very useful adaptogen that mixes very well with the other adaptogens on our list.
Benefits of schisandra
Schisandra is not as flashy as some other adaptogens, but it still has several useful benefits.
- Strong antioxidant
- Boosts the immune system
- Reduces stress
- Helps you calm down
- Improves your sleep
Schisandra loading time
Research is not clear on this one, and results vary from 30 to 100 days. Quite a range, we know.
When to take schisandra
The best time to take schisandra is before lunch and before dinner.
Schisandra is also great to combine with other adaptogens. In the first half of the day, combine it with rhodiola or ginseng. In the second half of the day, combine it with ashwagandha.
How long to take schisandra
There is no unified answer, but we recommend you make a pause after up to 8 weeks of regular use.
Who should avoid using schisandra
We don't recommend schisandra to athletes who use blood thinners.
Products that contain schisandra
You can find schisandra in the following 4Endurance Pro products:
- Adaptogen Fuse
- Loaded
5. Ginseng and Siberian Ginseng
While ginseng, also known as Panx Ginseng, and Siberian ginseng, also known as Eluethero Root or Eleutherococcus Sentiscosus, are two different adaptogens, for all intents and purposes they can be considered as one.
Benefits of ginseng
If you use adaptogens to increase your energy levels, ginseng is one of the adaptogens that should be on top of your list.
- Increases endurance
- Improves mental clarity
- Reduces stress levels
Ginseng loading time
Ginseng needs about 1 week to develop its effect, and 4 weeks to develops its full effect.
When to take ginseng
Since ginseng is another adaptogen with a mild stimulant effect, you should avoid taking it the evening or before sleep.
How long to take ginseng
Your body will develop resistance to ginseng after 6 to 8 weeks of regular use.
Once you reach that stage, we recommend a pause of 3 to 5 weeks to reset your body.
Who should avoid using ginseng
There are no limiting factors.
Products that contain ginseng
You can find ginseng in the following 4Endurance Pro products:
- Absolute
- Fusion
- Adaptogen Fuse
- Loaded
An advanced adaptogen formula to boost your energy levels and manage exercise-induced stress.
Conclusion
Adaptogens are increasingly popular among athletes, and for good reason.
The most lucrative benefit for athletes is their ability to increase VO2 max, but adaptogens have several other useful benefits, such as managing stress and increasing energy levels.
You should keep in mind that different adaptogens have different effects, so you need to choose the correct ones for you.
You can find several adaptogen-based products in our 4Endurance Pro product line, such as Absolute, the most powerful natural VO2 max booster, and Fusion, a healthy and extremely efficient fat burner.