5 Herbs for Muscle Building
A large variety of herbal medicines can be used to support the body before, during and after strenuous exercise. Herbs that influence muscle mass do so by altering the rate of protein synthesis and breakdown in the muscles and by directly and indirectly affecting the amount of resistance exercise performed.
Some herbs may do this by increasing energy by stimulating ATP production, improving oxygen intake and blood flow, or reducing muscle soreness through their antioxidant and anti-inflammatory properties.
Withania somnifera
Otherwise known as ashwagandha, this herb has been used traditionally in the treatment of nervous exhaustion, muscular fatigue and sleep disorders. Recently, it was found that supplementation with this herb significantly increases strength and muscle mass. It is also a helpful aid for athletes suffering from the effects of overtraining, where stress and lack of sleep may be an issue.
Eleutherococcus senticosus
Eleutherococcus, also known as siberian ginseng, is an adaptogen that may improve performance capacity during strenuous physical activity. It has a long history of treating exhaustion and fatigue and recent trials have found it may increase endurance output, enhance cardiovascular function and have glycogen-sparing effects, ensuring glycogen availability late into exercise leading to improved physical output.
Rhodiola rosea
Research has indicated that supplementation with Rhodiola may reduce muscle damage from physical activity by decreasing C-reactive proteins and creatine kinase levels in high-intensity exercise. It also appears to reduce fatigue and physical exhaustion brought on by both low-intensity training and life stress. Its adaptogenic effects improve perceived well-being and quality of life.
Aloysia citrodora
Otherwise known as lemon verbena, this herb has been found to protect against exercise-induced oxidative stress, decrease exercise-induced inflammation and reduce the signs of muscular damage in strenuous exercise without inhibiting the cellular adaptation to exercise.
Tribulus terrestris
Tribulus is suggested to increase muscle mass and reduce exercise-induced muscle damage, however, more randomised control trials are needed to confirm its efficacy. While human trials have shown inconclusive results on this herbs effect on muscle mass and strength, animal studies have shown the saponins in Tribulus, when supplemented, resulted in increased levels of testosterone, corticosterone, androgen receptor and insulin growth factor-1 receptor, significantly improving performance and body mass in over-trained rats.
If you’re looking to increase your muscle mass using holistic approaches, make an appointment. Together, we can explore your goals and needs to formulate a treatment plan tailored specifically to you.
