No matter what type of athlete you are, there is one topic everyone seems to agree on and that is the need for Pre-, intra- and post-workout nutritional support.
Managing your nutritional needs during these three phases can help you maximize the benefits of a specific workout and leave you feeling depleted and “on edge” post-workout.
Below are three herbal recipes” that you can use during these three crucial time frames to improve your fitness and well-being.
An herbal recipe for pre-workout
The goal for your pre-workout herbal program should be to prepare the body for the stress it will go through during a training session. At this stage it is important to “boost” the system to give you that “extra edge”.
Some herbs you may want to consider using at this stage are cayenne,, GingerAnd cordyceps. Cordyceps is a wonderful immune tonic and can help the body prepare for times of stress.
Cayenne and Ginger have a dual effect. These herbs help protect against inflammation and they are also ‘stimulant herbs’. They help to Support healthy blood flow/circulation all over the body. Use these herbs in a tincture because you want to get them into your system as quickly as possible.
What you need
- 3 DROPPER Fulls Cordyceps
- 1 DROPPER FULL Cayenne
- 1 dropper of whole ginger
Instructions
- Mix a small amount of water and drink approximately 30 minutes prior to training.
An herbal recipe for intra-workout
The term intra-workout means During training. This is a very critical time to ensure that you are giving your body the nutrition it needs to get you through the training session. This is when you need adoptogens.
Adaptogens are herbs that help the body counteract the adverse effects of external stressors by generating non-specific resistance. The other category of herbs that would be of great benefit during this time of needed nutrition are the nutritional spices. These are your true vitamins and minerals. They come deep into the earth.
For this recipe I would recommend using powders as this has a slower release effect as your body will act as an extractor to take what it needs from the herb.
What you need
- 1 tablespoon maca root
- 1 tablespoon Siberian ginseng
- 1 tablespoon alfalfa
- 1 tablespoon hawthorn berry powder
Instructions
- Mix with 16 oz of distilled water and drink throughout the workout.
A herbal recipe for after training
Now that you’ve put yourself through a training session, your primary goal is to focus on what you can do to maximize your recovery. Often your nervous system takes a beating during a hard training session because it is stimulated for an extended period of time. Now is the time to feed that system nervine Herbs to calm your body so that it can begin to recover properly. I suggest you can drink a hot or iced tea with your meal after your workout.
What you need
- 1 tablespoon Skullcap
- 1 tablespoon lemon balm
- 1 teaspoon passion flower
- 1 teaspoon lemon verbena
Instructions
- Bring 4 cups of water to a boil. Remove from the heat and add your spices. Let the herbs sit in the covered jar for 20 minutes. Strain and drink 2 cups prior to training and then again 1-2 hours later.
Writer Mike Stuchiner is a master herbalist, graduated from the School of Natural Healing, has written 2 booklets on herbal medicine, published articles, owned his own herbal shop and currently has a private consultation.
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.
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