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Best Pre Workout Food

SageSpirit

Hey everyone!

I recently came across something intriguing and had to share! So, I’ve been diving into the world of adaptogenic herbs and their potential benefits as a pre-workout boost, and I’m curious if anyone else has tried incorporating these into their fitness routines. Specifically, I’m looking at herbs like Rhodiola Rosea, Ashwagandha, and Eleuthero (Siberian Ginseng), which are said to help increase endurance, reduce fatigue, and balance stress levels.

Here are some points buzzing around in my head:

Has anyone experimented with these or other adaptogenic herbs before workouts? Did you notice a difference in your performance or recovery?
Are there any particular combinations or ways to consume these herbs that you’d recommend?
How do these herbs compare to more traditional pre-workout supplements in terms of energy levels and alertness?
Any research or resources that dive deep into how these might benefit athletes or gym-goers?

I’m eager to hear about your experiences or any insights you might have. Let’s exchange ideas and maybe even create a natural pre-workout concoction together!

Excited to learn from all of you!

lymphlover

Been playing with these as “pre’s” the past few months and a couple things clicked for me:

Think acute vs. chronic. Rhodiola is the only one I consistently feel acutely: 200-300 mg of a standardized extract (≈3% rosavins/1% salidroside) 30-45 minutes pre-workout makes steady-state cardio feel easier and slightly bumps time-to-exhaustion. Ashwagandha and eleuthero shine more with daily use for weeks (recovery, stress, HRV), not as a same-day jolt.
Simple stacks that worked:
- Caffeine-light: 200 mg rhodiola + 50-100 mg caffeine + 100-200 mg L-theanine. Smooth alertness without jitters.
- Caffeine-free: 200 mg rhodiola + schisandra tea 20-30 min pre. Surprisingly crisp focus.
- Endurance days: beetroot juice (6-8 mmol nitrate) + 1-1.5 g cordyceps militaris 45-60 min pre; ashwagandha is taken daily (300 mg KSM-66 or 125-250 mg Sensoril) but not necessarily right before.
Eleuthero felt subtle; 400-800 mg AM (0.8% eleutherosides) for 6-8 weeks modestly improved perceived stamina, more noticeable under high life-stress than on easy weeks.
Compared to typical pre’s: less “hit,” more reduction in perceived exertion and better recovery. If you need pop, a bit of caffeine or creatine (3-5 g daily, not acute) is still king. Beta-alanine helps high-rep intervals but needs daily loading; tingles ≠ performance.
Quick evidence hits if you like reading: acute rhodiola improved TT performance in small RCTs (e.g., Noreen 2013); ashwagandha has multiple RCTs showing strength/VO2max/recovery gains over 8-12 weeks (e.g., Wankhede 2015; 2021 meta-analysis). Eleuthero data is mixed, older, and less robust.

Caveats to keep it friendly with your system:

Rhodiola can interact with serotonergic meds; ashwagandha may nudge thyroid and rarely affects liver; eleuthero can raise BP in sensitive folks. Skip in pregnancy. Start low, cycle 8-12 weeks on, 2-4 off.
Quality matters-look for standardized extracts and third-party testing.

Fun experiment idea: pick one variable to track for 3-4 weeks (RPE at a fixed pace, HRV, or time-to-exhaustion), then layer in a second herb. Makes it way easier to tell what’s actually helping.