Although the word "doping" is most often associated with illegal drug doping, there are several 100% natural ways to increase your performance and improve your athletic performance. Legal doping is based only on substances obtained directly from nature, it does not cause side effects, and its use is fully legal.

Can doping be legal?It turns out that in nature there are several substances that increase physical performance, which do not interfere with the natural functioning of the body. One of them is beetroot - a cheap and popular root vegetable that, when consumed regularly, increases endurance and allows you to train longer. Some exotic species of herbs also have a positive effect on performance, and a short-term "kick", for example before a competition, can be provided by black coffee rich in caffeine.

Beet juice - reduces fatigue and increases the effectiveness of training

Beetroot owes its doping propertiesnitrates- compounds that cause dilation of blood vessels. It causes an increase in the blood supply to the heart and a decrease in the amount of oxygen needed for the muscles to work during intense exercise. Thanks to this, we can extend the time of physical activity and train with a greater load, which in the long run allows us to achieve better sports results.

In addition, beets are simply he althy. They include, among others folic acid, B vitamins, iron and potassium. They are alkaline, which helps to maintain the acid-base balance in the body.

Beets are best consumed in the form of juice - then the beneficial substances found in them are absorbed by the body as quickly as possible. You need to peel the vegetables and then squeeze the juice in a juicer. If you do not like the clear taste of beetroot, you can add apple, carrot, lemon, orange, grated ginger to the beet as you like.

Herbs (holy basil and Chinese lemon) - stimulate and energize

Athletes who engage in endurance sports such as cycling and jogging can quickly experience an improvement in performance by drinking herbs. Some of them belong to the so-called adaptogens - natural substances that facilitate the adaptation of the body to adverse environmental conditions, including fatigue andhigh physical exertion. For centuries, adaptogens have been used in Eastern medicine, and nowadays they are more and more often used by athletes.

Herbs that increase efficiency include:

  • holy basil - improves pulmonary ventilation, thanks to which the body is better oxygenated. It lowers the level of cortisol - a hormone that has a destructive effect on muscle fibers and causes the accumulation of fat around the waist and thighs. It also contains a large amount of urosolic acid, which accelerates muscle regeneration after intense exercise.
  • Chinese citrus - a plant native to Asia has been used in Chinese medicine for thousands of years as a tonic and energizing agent. After using Schizandra, you feel agitation and a large surge of energy.

These herbs are in the form of dried herbs (you can make them into an infusion or add, for example, to your favorite cocktail) and ready-made capsules.

Caffeine - increases muscle strength

Caffeine is a substance belonging to the group of stimulants. By acting on the central nervous system, it increases concentration, reflexes and stimulates the secretion of adrenaline. After consumption, caffeine is distributed throughout the body, and its highest concentration is accumulated in the muscles. Probably this fact determines the positive effect of the substance on achieving better sports results. Scientific research shows that caffeine extends the working time of muscles, increases their tension, the force of contraction and facilitates the transmission of nerve impulses. In addition, it increases the respiratory capacity of the lungs and the endurance of the respiratory muscles, which translates into less fatigue during exercise.

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Caffeine was declared legal doping in 2005 - then the International Olympic Committee removed it from the list of prohibited substances in sport.

During official events of international importance, its concentration in the competitor's urine must not exceed 12 µg / ml - this corresponds to the caffeine content in approx. 6 cups of strong coffee. In practice, it is difficult to cross this limit, and it has yet to be seen that any athlete has been disqualified because his caffeine level is too high.

Caffeine consumption works best for activities lasting up to two hours. Popular sources of caffeine include:

  • coffee (content in a cup: espresso 57 mg, poured 70-140 mg, instantaneous 90 mg),
  • black tea (content in a glass: loose 65 mg, from a tea bag 46 mg),
  • green tea (content in a glass: 31 mg),
  • coca-cola (45 mg in 0.33 l bottle),
  • dark chocolate (20 mg per tablet),
  • cocoa (10 mg incup).

Controlled consumption of caffeine does not cause side effects in he althy people, but long-term consumption, especially above the recommended daily dose (400 mg), results in rinsing out magnesium, calcium and iron from the body. To prevent this, increase the proportion of these elements in your diet or consume caffeinated products between meals (1-2 hours before or after a meal).

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