Introduction:

Botanical nutrition is being progressively explored in sports science for its potential to enhance athletic performance and support recovery. Among various herbal supplements, Panax ginseng and Curcuma longa (turmeric) stand out due to their physiological and therapeutic properties. Ginseng is known for its adaptogenic effects, which may help improve endurance, reduce fatigue, and support stress resilience. Turmeric, rich in curcumin, is widely recognized for its anti-inflammatory and antioxidant capabilities that can benefit post-exercise muscle recovery and reduce exercise-induced stress. This study investigates the effects of ginseng and turmeric, both separately and in combination, on physical performance and recovery in trained individuals.

Key Findings:

Ginseng is a performance enhancer that boosts stamina and energy levels, improves focus and reaction time, and is most commonly used in endurance and cognitive support formulas. Ginseng supplementation is associated with improvements in endurance and reduced fatigue during physical exertion.

Turmeric acts as a recovery agent by reducing inflammation and Delayed Onset Muscle Soreness (DOMS), supporting joint and muscle recovery, and combating oxidative stress after intense training. Turmeric helps alleviate muscle soreness and lowers markers of inflammation after intense exercise.

The combination of both botanicals may lead to the most significant benefits, enhancing physical performance, accelerating recovery, and reducing oxidative stress.

Conclusion:

Ginseng and turmeric offer valuable support for athletes, with ginseng contributing to improved stamina and turmeric aiding in recovery. When used together, these botanicals may have complementary effects, enhancing both performance and post-exercise healing. Integration of natural botanical supplements into sports nutrition strategies, while emphasizing the need for further research in competitive athletic populations to determine optimal usage and long-term benefits.