Impact of Lemon Verbena on Muscle Strength and Recovery
Introduction
Researchers have explored the effects of a lemon verbena supplement, known as Recoverben®, compared to a placebo on muscle strength and recovery following a strenuous exercise test. Muscle fatigue and soreness are common issues experienced after intensive exercise, resulting from stressed and inflamed muscle fibers that require time to heal.
Study Overview
The study aimed to evaluate the anti-inflammatory properties of lemon verbena extract, which were found to be substantial enough to mitigate the after-effects of exhaustive exercise. Conducted by Swiss researchers, this double-blind, randomized, controlled trial assessed the sports nutritional benefits of lemon verbena.
Methodology
The research spanned from October 2016 to March 2017, beginning with participant screenings and recruitment. A total of 70 individuals applied, and 44 non-smoking, moderately active men and women aged between 22 and 50 years were selected for testing in Esslingen, Germany. Participants were instructed to consume two 200mg capsules of lemon verbena daily for ten days prior to the exercise test, on the test day, and for four days post-test.
The exhaustive exercise test consisted of sets of high-count, weighted jump repetitions. Muscle function was measured through dominant leg strength tests, while biochemical analyses evaluated muscle damage, antioxidant levels, and inflammatory cell responses.
Results
Findings from the study, published in the Journal of the International Society of Sports Nutrition, indicated that those in the lemon verbena group experienced improved resilience to muscle damage and quicker recovery rates. Notably, there was a reduction in muscle damage biomarkers and an increase in antioxidant levels in the bloodstream after testing.
Furthermore, even after 15 days of consuming Recoverben®, no health safety concerns were reported. The study concluded that a daily intake of 400mg of lemon verbena extract led to reduced muscle strength loss and accelerated recovery from muscle fatigue.
Conclusion
This research lays the groundwork for future studies in sports nutrition. It demonstrates that Recoverben® is a safe and well-tolerated supplement that may enhance sports performance.
Reference
Buchwald-Werner, S., Naka, I., Wilhelm, M., Schutz, E., Schoen, C., Reule, C. (2018). Effects of lemon verbena extract (Recoverben®) supplementation on muscle strength and recovery after exhaustive exercise: a randomized, placebo-controlled trial. Journal of the International Society of Sports Nutrition, 15(5). DOI 10.1186/s12970-018-0208-0.