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Taking ginseng as a dietary supplement reduces fatigue, improves muscle recovery after exercise and, in particular, prevents damage to muscles and ligaments.
A new study involving experts from the Universitat Oberta de Catalunya (UOC) examined the extent to which ginseng supplementation during exercise helps to improve chronic stress and recovery between training sessions. The results were published in the English-language scientific journal “Nutrients”.
How does ginseng work for sports?
In total, more than 700 scientific articles were evaluated for the current study to find out how taking ginseng affects adult athletes.
“We found that ginseng as a dietary supplement can play an important role in recovery after exercise,” reports study author Borja Muñoz in a press release.
Significantly less muscle damage
The results of the study show that taking ginseng can significantly reduce muscle damage after exercise. Ginseng also improved muscle regeneration and helped the body recover from muscle fatigue and muscle damage after physical exertion.
Exercise causes damage to muscles, especially at high intensity or exertion. According to the researchers, this damage is primarily of an inflammatory nature. According to experts, the active ingredients of ginseng stimulate, among other things, the central nervous system, but also have an antioxidant and anti-inflammatory effect.
Lowers the stress hormone cortisol
In addition, these active ingredients in ginseng also help regulate the stress hormone cortisol, which positively influences numerous metabolic functions of the body and supports the immune system, according to the research team.
Systematic consumption of ginseng over a long period of time also reduces the response of biological markers (particularly creatine kinase and interleukin 6), which are known to trigger muscle damage and inflammation caused by exercise.
Reduces lactate in the blood
Ginseng also helps reduce lactate in the blood. The body produces lactate when the muscles do not receive enough oxygen due to overexertion. This impairs the muscles’ ability to contract, which is considered the main cause of muscle fatigue.
Reduces the risk of injury
Regular consumption of ginseng can reduce fatigue, thereby reducing the risk of sports injuries (especially to ligaments and muscles) and improving athletic performance, according to the research team.
According to study author Patricia Martínez, future research should focus on developing a protocol for scheduled ginseng intake to determine how and when athletes should take ginseng to optimize benefits within a specific time frame.
Ginseng has the potential to increase physical performance in athletes and prevent certain injuries, particularly muscle injuries, adds Muñoz. (as)