Introduction
Adaptogens are natural plant compounds that help the body adapt to stress, support balance, and improve resilience. Traditionally used in Ayurvedic and Chinese medicine, adaptogens are now gaining scientific attention for their potential to enhance performance, recovery, and mental focus. For athletes, they offer a unique advantage: supporting both physical and psychological demands of training and competition. In this article, we explore the science of adaptogens, their effects on performance, and how LAYR’D Ashwagandha can fit into an athlete’s routine.
What are adaptogens?
Adaptogens are botanicals that help the body maintain homeostasis under stress. They modulate the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system, reducing the negative effects of physical, emotional, or environmental stressors (Panossian & Wikman, 2010).
Common adaptogens include Ashwagandha, Rhodiola rosea, Eleutherococcus (Siberian ginseng), and Schisandra. Each has unique properties, but all share the ability to improve resilience without overstimulation or sedation.
How do adaptogens work?
Adaptogens influence multiple systems:
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Cortisol regulation: They normalize stress hormone levels, preventing chronic elevations that impair recovery and immunity.
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Energy metabolism: They improve mitochondrial efficiency and ATP production.
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Neurotransmitter balance: They enhance focus, reduce anxiety, and support motivation.
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Antioxidant activity: They reduce oxidative stress and inflammation, protecting muscles from damage (Panossian, 2017).
These combined effects make adaptogens particularly useful for athletes exposed to high training volumes, competition stress, and recovery demands.
Benefits for athletes
Research shows that adaptogens can improve both physical and mental performance:
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Ashwagandha has been shown to reduce stress and anxiety, improve VO2 max, and increase muscle strength (Shenoy et al., 2012) (Wankhede et al., 2015).
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Rhodiola rosea reduces fatigue and improves endurance performance by enhancing oxygen uptake and energy efficiency (De Bock et al., 2004).
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Eleutherococcus senticosus may improve aerobic performance and reduce fatigue in prolonged exercise (Goulet & Dionne, 2005).
Together, adaptogens provide broad-spectrum support for athletes, improving resilience, recovery, and mental sharpness.
Practical application
Adaptogens work best when taken consistently rather than occasionally. Dosages vary by plant extract, but most benefits are seen with:
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Ashwagandha: 300–600 mg/day of extract, or 2–5 g of powder (Chandrasekhar et al., 2012).
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Rhodiola rosea: 200–600 mg/day of standardized extract.
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Eleutherococcus: 300–1200 mg/day of extract.
For athletes, combining adaptogens with core recovery strategies like protein, creatine, and electrolytes provides the strongest performance foundation.
Myths and misconceptions
A common myth is that adaptogens act instantly like stimulants. In reality, their benefits build gradually over days and weeks of consistent use. Another misconception is that they are only for stress or anxiety. Evidence shows adaptogens also enhance physical performance, endurance, and recovery (Panossian & Wikman, 2010).
Example daily routine
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Morning: Training with hydration supported by LAYR’D Electrolytes.
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Post-training: LAYR’D Whey Protein + 5 g Creatine Monohydrate.
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Afternoon: Balanced meal with whole foods.
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Evening: 1 tsp LAYR’D Ashwagandha Powder in a warm drink to reduce stress and support sleep.
Why choose LAYR’D Ashwagandha
Among all adaptogens, Ashwagandha stands out for its extensive scientific backing. LAYR’D Ashwagandha Powderprovides a pure, high-quality source of this powerful adaptogen, helping athletes reduce stress, recover faster, and perform with greater resilience. Paired with LAYR’D Whey, Creatine, and Electrolytes, it completes a performance system that strengthens both body and mind.