If you lead an active lifestyle, you probably spend a significant amount of time planning meals and seeking out supplements. After all, you are what you eat! Paying close attention to your body’s energy production, nutrition, and muscle recovery can make all the difference when it comes to physical performance, whether you’re hitting the road or doing reps at the gym.
Fortunately, there are plenty of herbal allies that can help support an active, healthy lifestyle. Remember: every body is different. We’ve collected some general advice below, but we recommend working with a certified dietetics specialist when assessing your specific nutritional needs.
General Nutrition: Power Up with Protein
Nutrition and athletic performance are like salt and pepper: they work better together. We all know that eating well and exercising are two of the best ways to get and stay healthy, but did you know that good nutrition provides the energy for athletic performance?
The latest version from the USDA of the Dietary Guidelines for Americans states that consuming enough protein is important to prevent the loss of lean muscle mass due to natural aging. Monitoring protein consumption is especially important for people with an active lifestyle and a vegetarian diet.
How do proteins provide the power for an active lifestyle? Protein is the building block for muscle stasis and growth. When you eat protein, your body breaks it down into amino acids, which your muscles use to fuel and regulate DNA and RNA synthesis in mucosal and immune system cells. This is why not getting enough protein can lead to muscle fatigue and deterioration.
The best way to get nutrients – including protein – is from your food. Protein is found in seafood, meat, eggs, nuts, seeds, grains, grains and soy products, as well as minimally in fruits and vegetables. Although it is possible to get enough protein through a balanced diet, it is not always easy! Some people may need supplements to help with energy production, sugar metabolism, or cell membrane growth. For example, pea protein is a great plant-based supplement to get your daily protein intake. It comes in powder form and can be mixed with frozen berries and unsweetened coconut milk for a delicious post-workout treat.
Herbal allies for an active lifestyle
In addition to eating well, herbal extractions can be allies in your active lifestyle. Herbs are very similar to food, and many contain dense nutrients such as vitamins and minerals. For example, wood concrete contains magnesium, manganese and phosphorus, which are necessary for muscle health. You can find wood betony in the Serious Relaxer Muscle & Tension formula from WishGarden Herbs.
Herbs such as black cohosh root – the first ingredient in our Deep Recovery Musclar-Skeletal – which support a healthy inflammatory response, can also be helpful for mobility and joint support.
You may be surprised to learn that sleep plays an important role in muscle recovery. REM (Rapid Eye Movement) sleep is the deep sleep that occurs in cycles of 90 to 120 minutes throughout the night. The process is necessary for supporting healthy levels of diabetes growth hormones, which are controlled by the pituitary gland. In other words, when you get a good night’s sleep, your brain releases a shot of growth hormone that stimulates tissue growth and muscle repair.
Sounds important, right? But if a racing mind keeps you awake, you may miss out on the benefits of deep sleep. Herbs can also come to your rescue here! Passionflower can help calm a worried mind and support restful sleep. The beautiful purple and white flowers contain compounds that scientists believe increase levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. GABA decreases the activity of some brain cells, making you feel more relaxed. WishGarden’s Sleepy Nights & Fresh Mornings tincture contains passion flower antennae, along with hop strobiles (our June herb of the month!) and skullcap antennae.
Lauren Ann Nichols-Sheffler attended the Colorado School of Clinical Herbalism and received her certificate in Medical Herbalism. She owns it Blue yarrow herbs also known as Herbal Vice, an herbal product company that practices bioregional herbal medicine by growing plants and sourcing locally. Lauren loves educating and advocating for plant sustainability. She is the purchasing and sourcing manager for WishGarden Herbs.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
Read further