Swap Out Your Cocktail for a Functional Mocktail

There’s no magic shot you can (legally) take to propel you closer to Kona, or even to the other side of the lake in an open-water swim. A well-balanced diet, however, can certainly help you better manage factors like sleep, inflammation, and immunity – all of which will help your performance come race day. One major way athletes address this in their diets is by using supplements; another way is by cutting out alcohol. It’s no surprise, then, that we’ve seen an increase in “functional mocktail” beverages, or non-alcoholic mixed drinks featuring adaptogens to enhance health.

What are adaptogens?

Adaptogens, often plant extracts, are substances that assist the body in managing stress and fostering physiological balance. These compounds, derived from plants that thrive in challenging environments, can alleviate stress responses by acting on the hypothalamus, pituitary, and adrenal glands. Often labeled as superfoods, adaptogens like maca and ashwagandha are common ingredients in smoothies or juices, valued for their calming and stress-reducing properties. Other adaptogens, such as rhodiola, are used to combat fatigue, enhance mental function, reduce inflammation, and/or improve physical performance under stress.

There is peer-reviewed evidence to support the use of adaptogens across many different populations, including athletes. However, the FDA does not regulate adaptogens under the same guidelines as other food products and beverages, so it’s critical to purchase ingredients from a trusted source ensured by third-party testing.

Research is extremely limited regarding ideal dosage amounts, and it is always better to err on the safe side and start with smaller quantities. Plus, because some adaptogens come with contraindications regarding pre-existing medical conditions, consulting with a medical professional before making any adaptogen part of your regular routine is advisable.

Swapping out alcohol for adaptogenic mocktails

As we’ve written before, drinking alcohol can negatively affect hydration, sleep, and recovery, which can have a profound impact on athletic performance. Alcohol can tank heart rate variability (HRV), resting heart rate, and sleep quality, even in small amounts, and when it comes to the broader picture of health and wellness, the World Health Organization has emphatically stated, “when it comes to alcohol consumption, there is no safe amount that does not affect health.”

Adaptogens, on the other hand, may be health-enhancing. Some research suggests they may positively influence HRV, immunity, and sleep. Because certain adaptogens can create a sense of relaxation, focus, or even a mild euphoric feeling, they’re often included in non-alcoholic beverages and marketed as facilitating a sort of “buzzy” feeling when consumed. These effects are often subtle and vary between individuals.

For those who want to cut back on (or cut out) alcohol consumption, “mocktails” can be an appealing non-alcoholic choice. Surveys suggest mocktails are gaining popularity, and functional mocktails, in particular, are having a moment.

What to know about functional mocktails

Just like different spirits have different flavors and can be used in different cocktail formulations, different adaptogens can be used in different ways. But playing bartender with ingredients or taste-testing pre-mixed mocktails is part of the fun! You can seamlessly integrate these functional beverages into your diet for small, but potentially significant, gains when it comes time to rack your bike and squeeze into your wetsuit.

The simplest and quickest way to incorporate the benefits of adaptogens into any mocktail recipe is by stirring a scoop of adaptogenic powder into your glass. Brands like First Endurance and Truwild sell formulated blends of adaptogens so that you can reap multiple benefits with each sip. However, if you only want to add one or two adaptogens to your diet, or are worried about the flavor that some ingredients might impart, you can purchase adaptogens separately. This also allows you to make the most of outstanding flavor combinations like licorice root and raspberries, turmeric and mango, and tulsi and ginger.

We asked personal trainer and nutritionist Cheryl Bey to shed some light on a handful of the most common adaptogens that you can add to your mocktails. Triathlete’s editors also taste-tested a variety of ready-made functional beverages available at supermarkets, liquor stores, and health-food retailers.

Six mocktail-worthy adaptogens and their benefits

Rhodiola rosea

Bey notes that this herb has the potential to enhance performance and reduce the RPE (rate of perceived exertion) in various exercise modes, although the research is mixed. This is why it is sometimes included in endurance nutrition products like Momentous’ rhodiola rosea capsules and First Endurance’s Optygen capsules. Rhodiola is generally well tolerated, but it may decrease blood pressure and blood sugar.

Mocktail suggestions: Rhodiola is not new to the beverage space, and is often prepared as a tea. The root can taste slightly bitter, so start small and increase dosage as you see fit. Pair rhodiola with strong flavors like blackberry, pomegranate, cranberry, and even beetroot if you are worried about the bitterness. For a pre-mixed mocktail, try Deadless Bloody Berry, a sparkling mixture of dark cherry juice (a recovery superfood), raspberries, rhodiola rosea, ashwagandha, and lion’s mane mushroom extract.

Ashwagandha

Bey shares that ashwagandha is believed to “enhance stress resilience,” as demonstrated by improvements in the VO2 max, or maximal oxygen consumption, in cyclists. Ashwagandha is part of the family of plants known as nightshade, so it may cause the same allergic reactions. Also, caution should be taken for people taking thyroid hormones.

Mocktail suggestions: Ashwagandha will lend an earthy flavor to your mocktails, which can be balanced by sweeteners like honey or date syrup, as well as naturally sweet spices like cardamom, cinnamon, or saffron. The adaptogen’s fat-soluble compounds make it a fantastic addition to mocktails starring coconut milk. It also features prominently in many pre-mixed mocktails on the market today; our testers particularly enjoyed Hop Wtr’s blood orange flavor, a bright and fresh alternative featuring ashwagandha that works perfectly as a post-run shower beer. Not a fan of hops? Try Juni’s decaffeinated yuzu pineapple flavor, made with green tea, ashwagandha, and extracts of lion’s mane and reishi mushrooms.

Ginseng

Ginseng, Bey notes, has been linked to improvements in blood circulation. It works by stimulating the production of nitric acid, which decreases blood pressure. Ginseng was shown to decrease perceived effort and quicken recovery time in highly trained athletes. Ginseng may increase or decrease blood sugar.

Mocktail suggestions: Although ginseng can come across as bitter and earthy, its flavor profile is not as assertive as that of many other adaptogens. You’ll enjoy it alongside cranberry juice and plum, as well as honey and citrus. Ginseng also pairs well with lime, agave, and tamarind in Parch’s non-alcoholic desert margarita, a canned mocktail worth sticking in a cooler for a post-ride cheers. Also worth checking out: Kola Fashioned by Aplos, an elevated mocktail with hints of cherry, cardamom, and ginger (plus ginseng and moringa extract)

Licorice root

According to Bey, there are no direct benefits of licorice root to markers of athletic performance, but it has been shown to improve gut health. This, in turn, can improve well-being.

Mocktail suggestions: Licorice root is slightly sweet and tastes great alongside ingredients like raspberries, strawberries, apples, and citrus. It would also blend in well when added to a non-alcoholic whiskey, like Lyre’s Traditional Reserve. Or try Sentia Spirits Gaba Red, a berry-flavored aromatic blend full of antioxidants and adaptogens like licorice root, ashwagandha, holy basil, rhodiola, and passionflower.

Tulsi (holy basil)

Tulsi has long been used in Ayurveda, an ancient Indian medical system. Bey shared that this herb has antioxidant qualities, which can help prevent muscle damage after rigorous training.

Mocktail suggestions: Pair tulsi with complementary flavors like rose and ginger for an incredible non-alcoholic beverage. Alternatively, prepare a fruity drink by combining tulsi with peach puree or muddled berries. If going the pre-made route, holy basil features prominently in Curious No. 4, a fizzy blend of orange, turmeric, and ginseng that makes a great mimosa.

Turmeric

As far as adaptogens go, turmeric is one of the most research-backed supplements you can choose. Bey points out that “turmeric has been shown to decrease inflammation and decrease muscle soreness and damage.” She cautions, however, that this famous yellow spice “can interact with blood thinners and decrease the effectiveness of glucose-lowering medications.”

Mocktail suggestions: Curcumin, the active component in turmeric, is most effective when consumed alongside black pepper, which contains piperine. So try adding both to mocktails containing complementary ingredients like ginger, orange, and mango. For a ready-made mix, try “Actual Sunshine” by Kin Euphorics, a blend of pineapple juice, ginger, turmeric, and licorice root, plus a hit of coffeeberry for a gentle (33mg) boost of caffeine.