The Effects of an Acute Dose of Rhodiola Rosea on Endurance Exercise Performance

[JudoJosh]

The Effects of an Acute Dose of Rhodiola Rosea on Endurance Exercise Performance

Abstract:

The purpose of this study was to determine the effects of an acute oral dose of 3mg/kg of Rhodiola Rosea (Rr) on endurance exercise performance, perceived exertion, mood, and cognitive function. Subjects (n=18) ingested either Rr or a carbohydrate placebo 1 h prior to testing in a double blind, random crossover manner. Exercise testing consisted of a standardized 10 min warm-up, followed by a 6-mile time trial (TT) on a bicycle ergometer. Perceived exertion (RPE) was measured every 5 min during the TT using a BORG 10 pt scale. Blood lactate concentration, salivary cortisol and salivary alpha amylase were measured pre warm-up, 2 min post warm-up, and 2 min post TT (n=15). A Profile of Mood States (POMS) questionnaire and a Stroop's Color Test were completed pre-warm up and post TT. Testing was repeated 2-7d later with the other condition. Rr ingestion significantly decreased heart rate during the standardized warm up (Rr=136+17bpm; Placebo=140+17bpm; mean+SD; p=0.001). Subjects completed the TT significantly faster following Rr ingestion (Rr=25.4+2.7 min; placebo=25.8+3.0 min; p=0.037). The mean RPE was lower in the Rr trial (Rr= 6.0+0.9; placebo= 6.6+1.0; p=0.04). This difference was even more pronounced when a ratio of the RPE relative to the workload was calculated (Rr= 0.048+0.01; placebo= 0.057+0.02; p=0.007). No other statistically significant differences were observed. Acute Rr ingestion decreases heart rate response to sub-maximal exercise, and appears to improve endurance exercise performance by decreasing the perception of effort.

[JudoJosh]

Another one

Acute Rhodiola rosea intake can improve endurance exercise performance.


Abstract
PURPOSE: The purpose of this study was to investigate the effect of acute and 4-week Rhodiola rosea intake on physical capacity, muscle strength, speed of limb movement, reaction time, and attention.

METHODS: PHASE I: A double blind placebo-controlled randomized study (n= 24) was performed, consisting of 2 sessions (2 days per session). Day 1: One hour after acute Rhodiola rosea intake (R, 200-mg Rhodiola rosea extract containing 3% rosavin + 1% salidroside plus 500 mg starch) or placebo (P, 700 mg starch) speed of limb movement (plate tapping test), aural and visual reaction time, and the ability to sustain attention (Fepsy Vigilance test) were assessed. Day 2: Following the same intake procedure as on day 1, maximal isometric knee-extension torque and endurance exercise capacity were tested. Following a 5-day washout period, the experimental procedure was repeated, with the treatment regimens being switched between groups (session 2). PHASE II: A double blind placebo-controlled study (n = 12) was performed. Subjects underwent sessions 3 and 4, identical to Phase I, separated by a 4-week R/P intake, during which subjects ingested 200 mg R/P per day.

RESULTS: PHASE I: Compared with P, acute R intake in Phase I increased (p <.05) time to exhaustion from 16.8 +/- 0.7 min to 17.2+/- 0.8 min. Accordingly, VO2peak (p <.05) and VCO2peak (p<.05) increased during R compared to P from 50.9 +/- 1.8 ml x min(-1) x kg(- )1 to 52.9 +/- 2.7 ml x min(-10) x kg(-1) (VO2peak) and from 60.0 +/- 2.3 ml x min(-1) x kg(-1) to 63.5+/- 2.7 ml x min(-1) x kg(-1) (VCO2peak). Pulmonary ventilation (p =.07) tended to increase more during R than during P (P: 115.9+/- 7.7 L/min; R: 124.8 +/- 7.7 L/min). All other parameters remained unchanged. PHASE II: Four-week R intake did not alter any of the variables measured.

CONCLUSION: Acute Rhodiola rosea intake can improve endurance exercise capacity in young healthy volunteers. This response was not altered by prior daily 4-week Rhodiola intake.

[JudoJosh]

So not only is rhodiola rosea a steallar adaptogen (reduces the effect of perceived stress) but it looks like it may also be a decent performance enhancer

[baldwanus]

intradasting finds, thanks for posting these up

[JonRubio]

I definitely feel a difference when i supplement it.

[StackedCop]

Nice post judo

[mr.cooper69]

Yep Rhodiola actually has a ton of relevant research backing it. The issue is that companies often use poor extracts or doses.

[domore]

Yep Rhodiola actually has a ton of relevant research backing it. The issue is that companies often use poor extracts or doses.

So what type of extracts/doses should we be looking for? 3-4% Rosavin?

[JudoJosh]

If I remember correctly, rhodiola rosea also increases creatine deposition.

[mr.cooper69]

So what type of extracts/doses should we be looking for? 3-4% Rosavin?

Around that, yes.

If I remember correctly, rhodiola rosea also increases creatine deposition.

Yep, rhodiola is an activator of AMPK which facilitates glucos/creatine uptake in muscle.

[rob112]

I remember reading that the endurance aspect of rhodiola is only effective in increments of something like 4 weeks or so. You come across anything like this? I would like to say I can find the article but not positive as I am posting from the phone, as usual

[3clipseGT]

Interesting, never realized it had the other benefits as well.

[p5sky]

I might look into incorporating this into my triathlon training if it can benefit endurance training. I typically stick to basics in the month before my main races, last year I used BA, cordygen, cit mal, and creatine.

[rob112]

I remember reading that the endurance aspect of rhodiola is only effective in increments of something like 4 weeks or so. You come across anything like this? I would like to say I can find the article but not positive as I am posting from the phone, as usual

http://www.ncbi.nlm.nih.gov/pubmed/15256690

[domore]

Picked up some bulk rhodiola (3% rosavin)

With what dosages have people experienced success?

[domore]

Bump for judo, rodja, coop, etc.

Has anybody had experience with high extract rhodiola?

[bioman]

There's a big shift in effects going from low dose to high dose..and this depends both on the extract strength/quality as well as individual tolerance. Low dose will give lots of energy as well as a boost in endurance. High dose can be VERY sedating although apparently it gives a greater boost in endurance as indicated by the articles above. I think the sedative effects can be overcome with a decent stim.

I used all sorts of doses and extracts of RR years ago, but stopped using it due to sleep disturbances as well as unpredictability of moods. It started off putting me in a great mood and was my solution for chronic depression, but it ended up not being stable for me. It definitely enhanced cardio for me.

I've refined my depression treatment supps quite a bit over the years, so I may play with RR dosing again.

[saggy321]

Yeah...I too noticed an improvement in endurance across all states and not just exercise. However, after a few days of daily use I developed insomnia and I didn't seem to tire at all. My body felt like it needed no sleep and I was able to go to work and function as normal without any shut eye. I stopped after a couple of days because I thought this cannot be good for my body and mind.

[kisaj]

Keep in mind that there can be significant differences in quality amongst brands- more than most other supplements. Ideally, you want a 3-4:1 ratio of rosavins. Also, I'd recommend starting with a low dose and working up because there is a fine line where it starts working as a sedative.

I can only take 250-300mg at 3.5% rosavin. 500mg makes me very edgy and I tried to take 1g on several occasions looking for an athletic advantage and it ended up putting me to sleep.

One of the best things about Rhodiola is the fact that it dramatically impacts your quality of sleep. Since starting to take it last year, I've dropped about an hour of sleep at night and wake up feeling much more refreshed.

[squatting]

Recommend a brand of the exact one y'all use thanks