Rhodiola Rosea: The Adaptogen Advantage for Bodybuilders and Physique Athletes

Pursuing a peak physique is a constant endeavor for bodybuilders and physique athletes. It's a relentless cycle of intense training, meticulous nutrition, and strategic supplementation. You're always seeking that edge – that extra something that can push you past plateaus, enhance recovery, and, ultimately, help you build a better physique. Enter Rhodiola rosea, an adaptogenic herb with a growing body of research supporting its benefits for athletes.

What is Rhodiola Rosea?

Rhodiola rosea, also known as golden root or arctic root, is a perennial flowering plant. It's classified as an adaptogen, meaning it helps the body adapt to various stressors – physical, mental, and environmental (Panossian & Wikman, 2010). This adaptogenic quality is what makes it particularly interesting for athletes. The main components that impact the pharmacological effects of Rhodiola Rosea are Rhodiola glycosides, benzophenones, caffeic acid, protocatechuic acid, gallic acid, and epigallocatechin gallate, amongst others.  (Lu et al., 2022). Rosavin, cinnamyl alcohol, salidroside, and tyrosol are the major components (Sanz-Barrio et al., 2023).   

The Benefits for Bodybuilders and Physique Athletes

Let's break down how Rhodiola rosea can potentially benefit your training and physique goals:

1. Enhanced Anaerobic Performance:

   • Increased Power Output: Studies suggest Rhodiola, especially when combined with caffeine, can significantly improve muscle strength and endurance (Liu et al., 2023a).
   • Improved Muscle Contraction: Research indicates improvements in one-repetition maximums (1RM) and enhanced maximum voluntary isometric contraction (MVIC) (Liu et al., 2023a).
   • Mechanism of Action: Rhodiola may influence the hypoxia-inducible factor-1 (HIF-1) signaling pathway (Aslanyan et al., 2010, as cited in Tinsley et al., 2023). It's also believed to promote ATP (energy) synthesis (Abidov et al., 2003, as cited in Tinsley et al., 2023).
   • Chronic Supplementation: Chronic supplementation appears to have a positive effect on anaerobic exercise performance, but not on endurance exercise performance (Sanz-Barrio et al., 2023).

2. Boosted Resistance Training Performance:

   • Ergogenic Effects: Rhodiola may prolong time-to-exhaustion and improve time trial performance (Tinsley et al., 2023).
   • Increased Reps: Studies have shown increases in the number of repetitions performed at a given percentage of 1RM (Liu et al., 2023b).
   • Synergy with Caffeine: The combination of Rhodiola and caffeine seems to be particularly effective (Liu et al., 2023b).

3. Faster Recovery and Reduced Muscle Damage:

   • Lower Lactate Levels: Chronic Rhodiola supplementation has been shown to reduce lactate levels after exhaustive exercise (Parisi et al., 2010).
     • Chronic supplementation may positively affect muscle damage (Sanz-Barrio, et al., 2023)

1. • Antioxidant Protection: Rhodiola possesses antioxidant properties (Sanz-Barrio et al., 2023; Lu et al., 2022).
   • Reduced Muscle Soreness: Studies report significant reductions in muscle soreness and improvements in range of motion (Consensus AI, 2023). Subjects taking RR showed reduced pain and muscle damage after exercise training, improved skeletal muscle damage, and enhanced antioxidant capacity  (Lu et al., 2022).
   • Improved Immune Function: Studies suggest Rhodiola Rosea may enhance immunity. (Tinsley et al., 2023)

2. Potential Body Composition Benefits (Indirect):

   • Fatty Acid Utilization: Rhodiola may improve the body's ability to use fat as a fuel source (Parisi et al., 2010).
   • Reduced Visceral Fat (Animal Studies): Some research in rodents suggests Rhodiola may help reduce visceral white adipose tissue (Verpeut et al., 2013). More human research is needed.
   • Important Note: The direct impact of Rhodiola on body composition in humans is still under investigation.

3. Cognitive Enhancement and Stress Reduction:

   • Improved Focus: Rhodiola can modulate cortical plasticity (Consensus AI, 2023).
   • Reduced Anxiety: The adaptogenic properties of Rhodiola help the body cope with stress and anxiety (Consensus AI, 2023).
   • Better Mental Resilience: Rhodiola can help you stay focused and motivated by mitigating stress.
   • Acute Supplementation: Acute Rhodiola may reduce RPE. (Sanz-Barrio, et al., 2023)

How Rhodiola Rosea Works: Key Mechanisms

• ATP Synthesis: Rhodiola promotes ATP synthesis (Abidov et al., 2003, as cited in Tinsley et al., 2023).
• HIF-1 Modulation: It influences the HIF-1 signaling pathway (Aslanyan et al., 2010, as cited in Tinsley et al., 2023).
• Antioxidant Activity: It helps protect against exercise-induced oxidative stress (Sanz-Barrio et al., 2023; Lu et al., 2022).
• Energy Substrate Modulation: It may influence how your body stores and uses energy substrates (Tinsley et al., 2023).
• Fatigue Reduction: It helps reduce both physical and mental fatigue (Tinsley et al., 2023; Lu et al., 2022).
• Inflammation: RR glycosides can exert their anti-inflammatory effects (26).

Dosage and Supplement Quality

• Dosage Variability: Studies have used dosages from 100mg/day to 2400mg/day, with both acute and chronic protocols (Tinsley et al., 2023). Starting with a lower dose (e.g., 200-400mg/day) and gradually increasing is reasonable. The specific studies reviewed by Sanz-Barrio et al. (2023) used a wide range of dosages and protocols, making it difficult to pinpoint an optimal dose or timing.
• Third-Party Testing: Choose Rhodiola supplements that have undergone third-party testing (Tinsley et al., 2023). Look for standardization to 3% rosavins and 1% salidroside, as this ratio seems to be associated with positive effects in several studies (Sanz-Barrio et al., 2023).

Important Limitations of the Current Research

It's crucial to approach the promising findings on Rhodiola rosea with caution. While suggestive, the current body of research is limited by several factors. Many studies have small sample sizes, which reduces their statistical power and makes it harder to generalize the results. There's also considerable heterogeneity in study designs, including variations in Rhodiola dosage, duration of supplementation, exercise protocols, and participant characteristics (trained vs. untrained, male vs. female). This makes it difficult to compare results across studies and draw definitive conclusions directly.

Furthermore, many studies have an unclear or high risk of bias, particularly in areas like randomization and blinding, which can compromise the validity of the findings. Finally, the quality of Rhodiola supplements can vary, and not all studies used standardized extracts or verified the content of active compounds. These factors underscore the need for larger, well-controlled, and standardized studies to confirm the potential benefits of Rhodiola rosea for exercise performance and recovery.

The Bottom Line

Rhodiola rosea is a promising supplement; it is considered safe and effective (Lu et al., 2022). Acute Rhodiola supplementation may improve endurance performance and reduce the rating of perceived exertion (RPE). Chronic supplementation might benefit anaerobic performance and potentially reduce muscle damage (Sanz-Barrio et al., 2023). However, it's important to acknowledge the limitations of the current research, as discussed above. More high-quality studies are needed (Sanz-Barrio et al., 2023).

References

• Liu, C., Zhao, H., Yan, Y., Yang, W., Chen, S., Song, G., Li, X., Gu, Y., Yun, H., & Li, Y. (2023a). Synergistic effect of Rhodiola rosea and caffeine supplementation on the improvement of muscle strength and muscular endurance: A pilot study for rats, resistance  exercise-untrained and -trained volunteers.  Nutrients, 15(3), 582. [Inferred from: https://www.mdpi.com/2072-6643/15/3/582]   
• Liu, et al., (2023b). Combined effects of Rhodiola rosea and caffeine ... - Frontiers, https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1335950/full
• Lu, Y., Deng, B., Xu, L., Liu, H., Song, Y., & Lin, F. (2022). Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in Nutrition, 9, 856287.    
• 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.  
• Parisi, A., Tranchita, E., Duranti, G., Ciminelli, E., Quaranta, F., Ceci, R., ... & Sabatini, S. (2010). Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: Preliminary  results. Journal of Sports Medicine and Physical Fitness, 50(1), 57-63.  
• Sanz-Barrio, P. M., Noreen, E. E., Gilsanz-Estebaranz, L., Lorenzo-Calvo, J., Martínez-Ferrán, M., & Pareja-Galeano, H. (2023). Rhodiola rosea supplementation on sports performance: A systematic review of randomized controlled trials. Phytotherapy Research,  1–15. https://doi.org/10.1002/ptr.7950 
• Tinsley, G. M., Urbina, S. L., Santos, E., Villa, K., Chen, Z., Smith, J. W., ... & Wilborn, C. D. (2023). Rhodiola rosea as an adaptogen to enhance exercise performance: a literature review. British Journal of Nutrition, 1-17. [Inferred from: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/rhodiola-rosea-as-an-adaptogen-to-enhance-exercise-performance-a-review-of-the-literature/C29592E00A7A6050E6AD5B1B87013427]
• Verpeut, J. L., Walters, A. L., & Bello, N. T. (2013). Citrus aurantium and Rhodiola rosea in combination reduce visceral white adipose tissue and increase hypothalamic norepinephrine in a rat model of diet-induced obesity. Nutrition Research, 33(6), 503-512.  https://www.healthline.com/health/weight-loss/rhodiola-weight-loss]