Herbs and Supplements for Runners
By Wendy Tao, BSc, ND
Running can put a huge demand on the body nutritionally and physically. Besides focusing on eating whole foods, avoiding processed foods, and avoiding too much meat and dairy, what else can you take to optimize performance, aid in recovery and gain a competitive edge? A superfood green drink, glucosamine, chondroitin, ashwagandha, and eleutheromight be the answer!
A Superfood Green Drink
A superfood green drink can be made up of a concentrated blend of green and plant-based super foods such as spirulina, chlorella, wheat grass, alfalfa, barley green, artichoke, cranberry and blueberry to name just a few. A green drink provides a wide range of naturally occurring vitamins, minerals, and phytonutrients from greens, fruits, and vegetables to replenish your body and cells’ much needed nutrients after running. It also provides antioxidants to help prevent oxidative damage in the body.
Glucosamine and Chondroitin
We all know that running is hard on the joints. Glucosamine is a supplement that is a factor in maintaining healthy cartilage and joint health. Chondroitin, also a supplement, is often combined with glucosamine, to help maintain healthy cartilage and joints.
Ashwagandha (Withania somnifera)
Ashwagandha is an Ayurvedic herb traditionally used to relieve general debility, especially during convalescence or old age.
Eleuthero (Eleutherococcus senticosus)
Eleuthero, also known as Siberian ginseng, is used in herbal medicine to help improve mental and/or physical performance after periods of mental and/or physical exertion. In addition, it can be used as a tonic to help relieve general debility and/or to aid during convalescence. Be careful not to confuse eleuthero with other types of ginseng, as eleuthero is not truly ginseng.
References
Health Canada [Internet]. Ashwagandha monograph [cited Mar 14, 2016]. Available from: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=35&lang=eng
Health Canada [Internet]. Chondroitin monograph [cited Mar 14, 2016]. Available from: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=66&lang=eng
Health Canada [Internet]. Eleuthero monograph [cited Mar 14, 2016]. Available from: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=81&lang=eng
Health Canada [Internet]. Glucosamine sulfate monograph [cited Mar 14, 2016]. Available from: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=102