What are adaptogens and why are they needed?

Too much stress reduces our ability to resist negative factors. We become more susceptible to disease, lose concentration and physical potential. Adaptogens are a group of drugs that help the body adapt to various conditions. They are useful not only for athletes, but also for "ordinary" people.

What you need to know about adaptogens?

The origin of the term is due to the Soviet specialist N. Lazarev. In 1947, the scientist conducted research on increasing the body's resistance to the negative effects of external factors. By their action, adaptogens resemble immunostimulants, but there is no need to confuse the two.

The essence of the drugs is the ability to help adapt to various types of stress - biological (viruses, bacteria), chemical (heavy metals, toxins), physical (exercise, cold and heat).

Adaptogens are classified, depending on their origin:

• vegetable - ginseng, etc.;
• animals - reindeer antlers, etc .;
• mineral - mumiyo;
• synthetic - trerezan and others;
• minerals - humic substances.

How do adaptogens work?

The drugs are multifaceted - they work at different levels. They:

1. They stimulate the formation of proteins and other elements that “restore” damaged tissues. In the case of athletes and muscle tissue, this effect is not pronounced, but it still takes place.
2. Increases the level of creatine phosphate and ATP, which is responsible for the amount of energy.
3. They improve the functioning of the cardiovascular system and increase the oxygen saturation of the body.
4. Contains powerful antioxidants that protect DNA, cell membranes and mitochondria from damage.

The combination of the characteristics of substances increases intellectual and physical resistance to stress. In the context of sports, the main advantage of taking adaptogens is a decrease in emotional resistance to physical exertion. In this sense, drugs act like doping - the feeling of heavy projectiles disappears, and the desire to go to training appears. The neuromuscular connection improves - the athlete feels weight better and, as a result, is able to lift more. In addition to strength, endurance and reaction speed increase.

Athletes will appreciate the other effects of the drugs:

• prevention of overtraining;
• improved mood;
• improved appetite;
• activation of glucose phosphorylation and, as a result, improvement of the metabolism of proteins, carbohydrates and fats;
• increasing the body's ability to store glycogen;
• improvement of microcirculation.

List of popular drugs

Plant adaptogens are the most popular. They are followed by artificial drugs. It is recommended to consult a specialist before using substances.

Ginseng root

From Chinese medicine he migrated to modern medicine. One of the most effective options. Hundreds of studies have proven the benefits of ginseng and other similar adaptogens. Regular intake of tincture of the root of this plant facilitates adaptation to physical and mental stress.

Eleutherococcus

It is a shrub growing in the mountains of northeast Asia. A traditional remedy for Russia and China - with its help they fought against colds. The plant can help increase muscle strength, increase endurance, improve immunity, and fight chronic fatigue.

Ashwagandha

Ayurvedic medicine has successfully used ashwagandha root for over two thousand years. Over the past decades, many athletes and not only appreciated the effect of the plant. The root tincture is characterized by a mild sedative effect. It is indicated for people with nervous exhaustion, apathy, high blood pressure, problems with the thyroid gland.

Rhodiola rosea

In the USSR, they carefully approached the study of Rhodiola. Scientists have found that taking the plant promotes a balanced level of cortisol in the body. Depending on the baseline, the stress hormone either rises or falls. Therefore, this option is considered not only an adaptogen, but also an antidepressant.

Rhodiola increases the level of dopamine, norepinephrine and serotonin - neurotransmitters. This explains the adaptive effect - an increase in working capacity, including in stressful situations.

Cordyceps

It is a fungus that parasitizes various Chinese and Tibetan arthropods and insects. Cordyceps contains a lot of cordycepin, adenosine and other similar substances that eliminate the problem of adrenal depletion. The beta-glucans contained in the mushroom enhance immunity. For its ability to help adapt to high altitude conditions, the mushroom is appreciated by athletes training in the mountains.

In the table, plant adaptogens are classified based on the greatest effect:

Among synthetic drugs, the most popular are:

• Citrulline. The active ingredient is an amino acid that participates in the metabolic cycle of urea and helps to normalize metabolism.
• Trekrezan is a new generation immunomodulator and adaptogen. Strengthens the antitumor activity of phagocytes.

Modern pharmaceuticals produces drugs that help to adapt to the surrounding negative factors, in various forms - in tablets, extracts, powders, alcoholic tinctures.

Side effects of using adaptogens

Adaptogens are safe. But sometimes they can have side effects. For instance:

• Insomnia provoking. The drugs are recommended to be taken in the morning.
• A slight increase in body temperature. It is undesirable to take funds in extreme heat.
• In case of individual intolerance - decreased appetite, headaches, allergies.

How should you take your medications?

Adaptogens cannot be taken continuously. The maximum duration of the course is 1-1.5 months. A longer period is fraught with the adaptation of the body to drugs and a decrease in the effect.

These substances have a number of common features. But there are also many differences. Therefore, it is useful to take two drugs at the same time, based on the individual needs of the body and goals. After the course, it is possible and necessary to alternate drugs - this will avoid addiction and demonstrate the potential of analogues.

In strength sports, adaptogens require special dosages. Usually, athletes independently develop strategies for taking them - depending on individual characteristics and the recommended dosages that are attached to the drugs. Most often, athletes increase their "portions" by 20-30%. But we must not forget about the consultation of a specialist.

For the greatest effect, it is advisable to take adaptogens twice a day, in equal doses. Whatever the form of the drug, you must drink plenty of water during the period of its use.

The following table contains a list of adaptogens drugs (for athletes and not only) and recommended dosages:

Contraindications

Adaptogens should not be taken:

• at elevated temperatures;
• with insomnia;
• during pregnancy and lactation;
• with acute infectious diseases;
• children;
• at elevated pressure.

Watch the video: Are Adaptogens too Good to Be True? SPARTAN HEALTH ep 002 (November 2024).