In the quest to improve performance, many athletes emphasize diet and supplements as part of their training strategy. Another way to optimize endurance, recovery, and mental resilience is adding in herbs and spices. While many can be incorporated into meals to add flavour, others can be used as effective supplements. Here is a breakdown of the top 10 herbs and spices that boast a variety of benefits.
- Turmeric (Curcuma longa)
Widely known for its potent anti-inflammatory properties, this golden spice is a rhizome that has been used therapeutically for thousands of years. When ingested, the active compound curcumin helps alleviate joint pain and muscle soreness while encouraging faster recovery. It also has powerful antioxidants to combat oxidative stress and encourage overall health. How to use: as a whole food, powdered spice or supplement.
- Ginger (Zingiber officinale)
One of the most versatile spices, ginger also comes from a rhizome. Best known for its anti-nausea properties, ginger is a wonderful option to assist with digestion and stomach discomfort during intense training or competition. Furthermore, some studies have shown that ginger is effective in maintaining endurance capacity during the recovery phase due to the anti-inflammatory support it offers. How to use: as a whole food, powdered spice or supplement.
- Cinnamon (Cinnamomum zeylanicum and Cinnamon cassia)
A well-loved spice around the world, cinnamon offers a delightful aroma and flavour. Importantly, cinnamon is wonderful at reducing blood sugar and increasing insulin levels to regulate metabolism. This allows for more glycogen, the most important energy molecule, to be stored in the liver and muscles to prevent energy crashes and sustain performance. It also increases blood vessel dilation for peak cardiovascular and muscle function. How to use: cinnamon stick or powdered spice.
- Ashwagandha (Withania somnifera)
An adaptogenic herb, ashwagandha helps the body adapt to stress and boosts mental resilience. The rigorous training that comes with running exposes people to physical and mental stress, both of which can have detrimental outcomes for health if not addressed. Ashwagandha reduces stress to promote a balanced mood and improve cognitive function. It is also associated with increasing VO₂ max which supports cardiorespiratory endurance. How to use: as a supplement.
- Ginseng (Panax ginseng, Panax notoginseng, Panax quinquefolius)
Celebrated for its energizing effects, ginseng is likely on the radar of many runners. It naturally heightens stamina due to the presence of ginsenosides, an active compound that improves oxygen utilization. It is also beneficial for immune-system health by increasing resistance to illness or microbial attacks. How to use: as a whole food, powdered spice or supplement.
- Holy Basil (Ocimum tenuiflorum)
Commonly used in Ayurvedic medicine, holy basil offers multifaceted benefits. Like ashwagandha, it is an adaptogen that reduces the impact of stress on the body. It also stimulates mental focus and calmness which lend to better endurance through mental resilience. The high antioxidant levels protect against metabolic damage and assist with detoxification processes. How to use: as a supplement.
- Golden Root (Rhodiola Rosea)
Great for stimulating anabolic processes, golden root is a useful tool for muscle health. By encouraging aerobic processes, it reduces lactate levels and skeletal-muscle damage. It has also been shown to decrease heart-rate response which improves stamina and performance through a decreased perception of effort. In relation to stress, golden root reduces the response to cortisol, exerting a protective effect on stress exposure. How to use: as a supplement.
- Cayenne Pepper (capsicum anuum)
Cayenne pepper is the source of capsaicin, an analgesic ingredient commonly used for muscle and joint pain. It is also associated with desensitizing nerve cells, which can reduce sensitivity to pain and lessen fatigue. Some studies have also suggested that capsaicin has a positive effect on metabolism by increasing glycogen storage in the liver, as well as its influence on important cellular receptors that promote ATP production to help the body generate energy more efficiently. Its thermogenic properties also promote fat oxidation which can have a minor effect on weight management and energy levels. How to use: as a whole food, powdered spice or supplement.
- Peppermint (Mentha x piperita)
Known for its refreshing flavour, peppermint is an invigorating herb that can calm sore muscles when applied topically. It is effective at aiding in digestion and easing gastrointestinal discomfort which is common during a race. It also increases mental alertness and delays fatigue. How to use: as a whole food, dried herb or supplement.
- Maca Root (Lepdidium meyenii)
A powerhouse of nutrients that fosters vitality and endurance. Best known for its ability to enhance energy levels and stamina allowing for longer, more effective training sessions. It also has a protective effect for muscle health, promoting important cellular processes. How to use: as a supplement.
Including these herbs and spices into your regimen is a natural and tasty approach to enhance endurance, support mental resilience and assist in recovery. While you might be excited to try some or all of these out, it is important to consult with a health professional if you have any existing medical conditions or you are taking medications. They can help you carefully strategize the best way to incorporate them into your lifestyle. Whether you brew them into tea, sprinkle them into meals, or add them to smoothies, harnessing the incredible power of these botanical wonders can help you thrive on and off the track, trail or road.
Moon Milk
A grounding drink to sip before bed that features many of the powerhouse spices listed. Wake up feeling energized, refreshed, and ready to train.
- 1 cup coconut milk (or milk of choice)
- 1/2 tsp. ground turmeric or ½” piece of fresh rhizome
- 1/8 tsp. ground ginger or ¼” piece of fresh rhizome
- 1/2 tsp. cinnamon
- 1 tsp. Ashwagandha powder
- 1/4 tsp. nutmeg
- 1 cardamom pod
- pinch ground black pepper
- 1 tsp. coconut oil
- 1 tsp. maple syrup (optional)
Place milk, turmeric, cinnamon, nutmeg, cardamom, ginger and black pepper in a small sauce pot. Let come to slow boil and turn off heat. Stir in coconut oil and honey. Let cool slightly and then sip slowly.
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