January is a month of change for many of us. Whether you’re starting a New Year’s resolution or simply getting back to your regular routine after a hectic holiday season, many of us could use a little help to get out of a post-holiday slump.
While it’s common knowledge that working out and moving actually gives us more energy overall, many people find it challenging to get to this point.
We completely get it—consistency isn’t easy, especially when you’re feeling sluggish, experiencing low energy, or struggling with the winter blues. In this guide, we share some of the best herbs for enhancing your energy and endurance so you can get (and stay) moving!
Endurance and Performance-Boosting Herbs
Whether you’re looking for an energy boost, enhanced endurance, or other herbs to support improved performance, these are among the most popular herbs around.
Ginseng
Ginseng is one of the most well-studied herbs for exercise. It’s believed to reduce stress, improve endurance, and help with post-exercise recovery. Some research has even claimed that ginseng has a stimulant effect, which may increase alertness and reduce stress and fatigue.
A few of our favorite ways to incorporate ginseng into our routine include:
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American Ginseng Capsules: These capsules promote endurance, stamina, and improved immune function. They may also increase physical and mental performance!
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Ginseng & Ginger Green Tea: An amazing pre-workout beverage—not only does this tea give you a caffeinated energy boost, but ginger has traditionally been used as an anti-inflammatory.
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Slim & Fit Capsules: This well-rounded supplement encourages proper nutrient absorption and increased energy levels, making it ideal for anyone looking to maximize their workouts. Its carefully curated formula includes Kelp, White Ginseng, and Cayenne, which promote overall well-being.
Caffeine
While it may seem obvious that drinking coffee or caffeinated tea before a workout can boost energy, some options are better than others for supporting yourself during a busy day or workout.
Yerba Mate is a particularly good choice. This highly caffeinated tea has ample research demonstrating many potential health benefits, including weight loss (GLP-1 agonist effects in the body*), cardioprotective, anti-inflammatory, antioxidant, and anti-cancer effects.
One study even found that active females given Yerba Mate before prolonged exercise intensified fatty acid oxidation and improved their mood and satiety, which may help with weight loss and feelings of wellness post-workout.
If you’re caffeine-sensitive, green tea is a fantastic choice as it contains far less caffeine. Researchers have found that caffeine can increase endurance, so even small amounts may support greater endurance and energy.
Learn more about Yerba Mate in this dedicated article, which discusses its many purported health benefits.
Cordyceps
Adaptogens, like cordyceps, support improved attention and endurance. In particular, interesting research is emerging about the benefits of cordyceps in enhancing athletic performance.
For example, cordyceps was shown to increase tolerance to high-intensity workouts when taken consistently or right before a workout. While further studies are needed, multiple studies have shown promising results with cordyceps as a pre-workout and anti-fatigue herb when taken in higher doses over time.
Interested in cordyceps? Try these herbal remedies:
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Mega Mushroom Capsules: This mushroom-packed supplement includes cordyceps and other adaptogens to enhance and promote healthy energy, endurance, and stress response. It may even reduce fatigue, aiding those starting a new workout routine.
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Mushroom Coffee Instant Mix: For the coffee lovers interested in getting their caffeine boost and adaptogens, this blend contains lion’s mane, cordyceps and chaga to promote higher energy levels and focus.
Supportive, Nutrient-Rich Shakes
Many of us love fueling up with a morning shake before our workout or taking one to the gym.
Here are a few fan-favorite herbal shake powders that can support your workout goals.
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Reds & Blues Powder: This antioxidant-rich shake contains natural and vegan superfruits that promote elevated energy levels and help replenish you after a workout.
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Hans & Franz Power Shake: If you’re trying to facilitate weight gain, this shake contains potent herbs and adaptogens like ashwagandha, ginger, cinnamon, and turmeric to pump you up before your next workout.
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Chocolate Caramel Coffee Whey Protein Powder: Fuel your next workout with this decadent protein powder that tastes scrumptious and provides extra protein to support your body.
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Pumpkin Seed Protein Powder: We recommend this vegan protein powder for those seeking to gain muscle and manage their weight. It’s also an excellent source of fiber and easy to digest!
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Strong Bones Power Shake: Strong Bones supports your overall health and workouts. Try this nutrient-packed power shake containing essential nutrients, from natural sources, like calcium and magnesium.
Replenishing After-Care
Prepping and supporting your body for a workout is critical, but after-care provides much-needed replenishment after you’ve broken a sweat. Whether you feel sore or not, treating your body kindly after a workout will repay you the next time you work out (or even wake up the following day less sore).
Here are a few of our top recommendations for soothing sore muscles and replenishing your body after a workout:
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Muscle Balm: If you struggle with muscle spasms or stiffness, particularly in the lower back region, this balm can ease this discomfort. Massage your muscles gently and repetitively to alleviate pain or stiffness and support the release of toxins.
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Nature’s Electrolytes Mix - Pineapple Coconut: This tropical mix will make you feel like you’re relaxing on a beach—all while replenishing your electrolytes after a workout. Replenish and rejuvenate your body with this delightful powder, made from whole foods, that you add to your water.
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Epsom Salt: A relaxing hot bath is perfect for unwinding at the end of the day and soothing sore feet and muscles. Epsom salts encourage relaxation and detoxification. We also offer them in various scented varieties for additional benefits, like promoting better sleep and stimulating circulation.
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Aches Away Roll-On Essential Oil Blend: For on-the-go relief, try this carefully curated essential oil blend containing wintergreen, orange, camphor, rosemary, and peppermint to support reduced joint inflammation and ease sore muscles.
Don’t forget to hydrate before and after your workout. Try these delicious hydrating teas.
Wishing you a strong start to the New Year!
Happy 2025,
Herbalist Natalie and Herbalist Leilah
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Natalie Hajdu-Voakes is a consulting Herbalist with over 28 years of hands-on experience and the owner of The Herb Stop. |