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Athletic Performance – Sports Nutrition & Herbs

Athletic Performance – Sports Nutrition & Herbs


Consulting with several men and women over the past few months it is becoming very clear to me that all men want bigger muscles and most women want to be thinner than they are now! Naturally, it is human nature for us to want more than what we have, which of course, is not a bad thing. It is postitive to have a goal, person or affirmation to be inspired by. However, it is extremely important to find a balance between diet, exercise regime and lifestyle. Yes, you can over-do it! There are many ways of increasing performance through nutrition and herbal preparations before and during training, marathon, tri-athalon, body building, sprints or general weekly gym sessions. Not only is it important for athletes to have the appropriate supplements for performance, but general exercise due to a high amount of training and insufficient stretching, nutrition or poor techniques. Whatever exercise you are doing, your muscles and bones require fuel, nourishment and repair for further growth and development. If nutritional status is not up to scratch, you are at high risk of injuring your body (muscles, bones, adrenal glands) and increasing symptoms such as muscle spasms, cramping, dehydration, muscle weakness, lowered immune system and fatigue.


Herbal medicine

-Studies have shown a significant improvement in fatigue with the use of Ginseng – siberian, korean and tienchi. Also beneficial at enhancing strength, performance and endurance.

– Nervines such as Oats, schisandra, skullcap and st johns wort are used to tonify the nervous system during exercise to reduce stress, anxiety and racing heart beat.

– Hormones – naturally occuring hormones in the body such as testosterone in males and progesterone in females can be depleted in some individuals and needs to be address. These hormones are very important for muscle cell growth within the body, and the more you exercise, the more nutrients / cofactors are used for production of these two hormones, therefore risk of deficiency – less bioavailability.

– Stamina and endurance, withania, korean ginseng and schisandra



– B multivitamin (preferably activated) supplementation with antioxidant support – lipoic acid and selenium to support energy production, stress support and cardiovascular health. Maintains good health and wellbeing.

– CoQ10 has been used in various studies relating to athletes. Deficiency of CoQ10 can increase stress and free radical damage during intense training sessions. Supplementation promotes performance and recovery, however chose wisely when chosing a supplement – please ask your natural health practitioner.

– Vitamin C and E help promote antioxidant status in excessive exercise, as high amount of training increases free radicals within the body, Vitamin C and E have shown to assist in the prevention of oxidative stress damage therefore encourages healthy muscle cells.


Improving Performance

– Creatine encourages the production of lean muscle mass and increases athletic performance in sporting activities

-Creatine is safe and effective and can be incorporating with other nutrients

-Creatine increases muscle fluid content which potentially stimulates more muscle development

– Creatine increases the availability of ATP to muscles during large amounts of exercise


Inflammation, Muscle Ache & Protection for Joints & Bones

– Boswellia, devils claw, tumeric, willow bark

– Fish oils (pure clean – ask your healthcare practitioner)

– Bromelain (pineapple), glucosamine, chondroitin sulphate, rutin, silica, manganese and zinc


Lactic Acid Build-up

-sodium bicarbonate (baking soda) or citrate (citric acid)

– epsom salts (magnesium sulfate) for relaxation and detoxification in a nice warm bath!

– consume plenty of fresh fruits and vegetables and low animal proteints to reduce acid formation


Fuel your body Naturally!!

Leisa Skerman is a Brisbane Naturopath who enjoys sharing her knowledge and passion for naturopathy with her readers and clients. If you enjoyed this post, please leave a comment, or share it with your friends on your favourite social media using the buttons above.

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