< em > Rhodiola Rosea < /em > as an Adaptogen to Enhance Exercise Performance: A Review of the Literature

Br J Nutr. 2023 Aug 29:1-27. doi: 10.1017/S0007114523001988. Online ahead of print.ABSTRACTRhodiola rosea (RR) is a plant whose bioactive components may function as adaptogens, thereby increasing resistance to stress and improving overall resilience. Some of these effects may influence exercise performance and adaptations. Based on studies of rodents, potential mechanisms for the ergogenic effects of RR include modulation of energy substrate stores and use, reductions in fatigue and muscle damage, and altered antioxidant activity. At least 16 investigations in humans have explored the potential ergogenicity of RR. These studies indicate acute RR supplementation (∼200 mg RR containing ∼1% salidroside and ∼3% rosavin, provided 60 minutes before exercise) may prolong time-to-exhaustion and improve time trial performance in recreationally active males and females, with limited documented benefits of chronic supplementation. Recent trials providing higher doses (∼1,500 to 2,400 mg RR/day for 4 to 30 days) have demonstrated ergogenic effects during sprints on bicycle ergometers and resistance training in trained and untrained adults. The effects of RR on muscle damage, inflammation, energy system modulation, antioxidant activity, and perceived exertion are presently equivocal. Collectively, it appears that adequately dosed RR enhances dimensions of exercise performance and related outcomes for select tasks. However, the current literature does not unanimously show that RR i...
Source: The British Journal of Nutrition - Category: Nutrition Authors: Source Type: research