Managing Stress to Improve Physical Performance: The Role of Adaptogens

Managing Stress to Improve Physical Performance: The Role of Adaptogens

Summary

Stress is more than a mental challenge—it can also sabotage physical performance. From poor recovery to low energy and increased inflammation, unmanaged stress can hold you back. Adaptogenic herbs help regulate the stress response and support both physical and mental resilience. This article explores the connection between stress and performance and how adaptogens can help you feel and perform at your best.

Introduction: Stress – The Hidden Saboteur of Gains

Feeling tired even after rest days? Hitting a plateau in your training? The culprit might not be your programme—it could be your stress response.

Cortisol, your primary stress hormone, is essential in small doses but detrimental when elevated long-term. Chronic stress can:

  • Reduce muscle recovery
  • Disrupt sleep
  • Suppress immune function
  • Decrease motivation and performance

The good news? You don’t have to just put up with it. Adaptogens—a class of herbs that help your body adapt to stress—can be your secret weapon for restoring balance and boosting performance.

How Stress Impacts Physical Performance

When stress becomes chronic, your body shifts into “survival mode,” prioritising energy conservation and short-term responses. This means:

  • Slower recovery: Elevated cortisol breaks down muscle tissue
  • Increased fatigue: The nervous system becomes overstimulated
  • Weight changes: Hormones like insulin and leptin become dysregulated
  • Sleep disturbances: Poor sleep further impairs training and motivation

To train effectively, your body needs to recover—not stay on high alert. That’s where adaptogens come in.

Top Adaptogenic Herbs for Stress and Performance

1. Rhodiola Rosea

Reduces physical and mental fatigue, improves endurance, and balances cortisol. A 2009 study found it helped reduce perceived exertion in athletes (Olsson et al., 2009).

How to use it: Take in the morning or before workouts for a clean energy boost.

2. Ashwagandha (Withania somnifera)

Reduces cortisol, enhances muscle strength, and improves recovery. Studies show it increases VO2 max and overall performance (Wankhede et al., 2015).

How to use it: Use daily, preferably in the evening to promote calm and sleep.

3. Eleuthero (Siberian Ginseng)

Improves aerobic performance and reduces stress-related fatigue. Used long-term, it can help with stamina and resilience.

How to use it: Capsules or tinctures, taken in the morning.

4. Schisandra (Schisandra chinensis)

Enhances endurance, improves liver detox, and supports hormonal balance. Particularly helpful for those with high training loads.

How to use it: Tea or tincture, especially in afternoon or post-workout recovery.

5. Holy Basil (Tulsi)

Regulates cortisol and blood sugar, easing emotional and physical stress.

How to use it: Sip as a tea throughout the day.

Checklist: Are You Training or Just Surviving?

✅ Do you feel tired even after 8 hours of sleep?

✅ Are your cravings increasing, especially for carbs or sugar?

✅ Do you struggle to focus or stay motivated?

✅ Are you constantly sore or slow to recover?

If yes, stress might be blocking your progress. Adaptogens may help reset the balance.

Combining Adaptogens with Recovery Strategies

  • Prioritise sleep (8+ hours)
  • Use adaptogens consistently for best results
  • Pair with hydration, nutrient-rich food, and active recovery
  • Track how you feel week-to-week to measure improvements

Conclusion: Perform Better by Stressing Less

You train hard—but do you recover smart? Managing stress is not a luxury; it’s a necessity for peak performance.

By integrating adaptogenic herbs into your routine, you give your body the tools it needs to stay calm under pressure, bounce back quicker, and show up stronger.

Train. Recover. Adapt.

Oxford References

  • Olsson, E. M., von Schéele, B., & Panossian, A. G. (2009). "A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue." Planta Medica, 75(2), 105–112.
  • Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). "Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial." Journal of the International Society of Sports Nutrition, 12(1), 43.
  • Panossian, A., & Wikman, G. (2010). "Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity." Pharmaceuticals, 3(1), 188–224.
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