Ashwagandha, also known as withania somnifera, is an adaptogenic herb that has been used for centuries in Ayurvedic medicine to treat a variety of conditions. In recent years, it has gained popularity among athletes and fitness enthusiasts for its potential benefits for muscle building and recovery.
In this article, we will take a look at ashwagandha and muscle building, exploring its benefits and how it can be used to support your fitness goals.
Increases muscle strength and size
Ashwagandha has been shown to increase muscle strength and size in several studies. One study on ashwagandha and muscle building conducted on healthy adults found that taking 750-1250 mg of ashwagandha extract per day for eight weeks resulted in significant increases in muscle strength and size compared to a placebo group.
Another study conducted on elite cyclists found that taking ashwagandha supplements for eight weeks resulted in significant improvements in muscle strength and endurance compared to a placebo group.
These findings suggest that ashwagandha can be an effective supplement for increasing muscle strength and size, especially when combined with resistance training.
Reduces muscle damage and inflammation
Intense exercise can cause muscle damage and inflammation, which can lead to delayed onset muscle soreness (DOMS) and hinder muscle recovery. Ashwagandha has been shown to have anti-inflammatory and antioxidant properties that can help reduce muscle damage and inflammation.
One study conducted on healthy adults found that taking 500 mg of ashwagandha extract per day for eight weeks significantly reduced markers of muscle damage and inflammation compared to a placebo group.
Another study conducted on elite rowers found that taking ashwagandha supplements for six months significantly reduced markers of inflammation and oxidative stress compared to a placebo group.
These findings suggest that ashwagandha can help reduce muscle damage and inflammation caused by intense exercise, which can lead to faster muscle recovery.
Improves endurance and aerobic capacity
In addition to its muscle-building benefits, ashwagandha has been shown to improve endurance and aerobic capacity in several studies.
One study conducted on healthy adults found that taking 500 mg of ashwagandha extract per day for eight weeks resulted in significant improvements in VO2 max, a measure of aerobic capacity, compared to a placebo group.
Another study conducted on elite cyclists found that taking ashwagandha supplements for eight weeks resulted in significant improvements in VO2 max and time to exhaustion compared to a placebo group.
These findings suggest that ashwagandha can be an effective supplement for improving endurance and aerobic capacity, which can benefit athletes and fitness enthusiasts.
Reduces stress and anxiety
Stress and anxiety can have negative effects on muscle building and recovery. Ashwagandha has been shown to have anti-stress and anti-anxiety properties that can help reduce stress and anxiety levels.
One study conducted on healthy adults found that taking 300 mg of ashwagandha extract twice a day for 60 days resulted in significant reductions in stress and anxiety levels compared to a placebo group.
Another study conducted on elite soldiers found that taking ashwagandha supplements for six weeks resulted in significant reductions in stress and anxiety levels compared to a placebo group.
These findings suggest that ashwagandha can help reduce stress and anxiety levels, which can have a positive impact on muscle building and recovery.
Enhances testosterone levels
Testosterone is an important hormone for muscle building and recovery. Ashwagandha has been shown to have testosterone-enhancing properties in several studies.
One study conducted on infertile men found that taking ashwagandha supplements for three months resulted in significant increases in testosterone levels compared to a placebo group.
Another study that can be taken into consideration when talking about Ashwagandha and muscle building, conducted on healthy men found that taking ashwagandha supplements for eight weeks resulted in significant increases in testosterone levels, as well as improvements in muscle strength and size, compared to a placebo group.
These findings suggest that ashwagandha can be an effective supplement for enhancing testosterone levels, which can promote muscle building and recovery.
May improve sleep quality
Sleep is important for muscle recovery and growth, and insufficient sleep can hinder muscle building and recovery. Ashwagandha has been shown to have sleep-enhancing properties in some studies.
One study conducted on healthy adults found that taking 300 mg of ashwagandha extract twice a day for 10 days resulted in significant improvements in sleep quality compared to a placebo group.
Another study conducted on elderly individuals found that taking ashwagandha supplements for eight weeks resulted in significant improvements in sleep quality compared to a placebo group.
These findings suggest that ashwagandha may help improve sleep quality, which can benefit muscle building and recovery.
How to use ashwagandha for muscle building
If you’re interested in using ashwagandha to support your muscle building goals, there are a few things to keep in mind.
First, it’s important to choose a high-quality ashwagandha supplement from a reputable brand. Look for supplements that contain standardized extracts of ashwagandha root or leaf, and avoid products that contain fillers or additives. These Ashwagandha gummies are extremely popular and a very convenient way to take advantage of its benefits.
Second, it’s recommended to take ashwagandha supplements in doses of 500-1000 mg per day, divided into two doses. You can take ashwagandha supplements with or without food, but it’s important to be consistent with your dosing.
Third, ashwagandha is generally considered safe and well-tolerated, but it’s always a good idea to speak with your healthcare provider before starting any new supplement.
Finally, it’s important to remember that ashwagandha is not a magic bullet for muscle building. To see results, it’s important to combine ashwagandha supplementation with a well-rounded fitness routine that includes resistance training, proper nutrition, and adequate rest and recovery.
Ashwagandha is a powerful adaptogenic herb with a variety of potential benefits for muscle building and recovery. Its ability to increase muscle strength and size, reduce muscle damage and inflammation, improve endurance and aerobic capacity, reduce stress and anxiety, enhance testosterone levels, and improve sleep quality make it a valuable supplement for athletes and fitness enthusiasts.
However, as with any supplement, it’s important to use ashwagandha responsibly and in consultation with your healthcare provider. When used as part of a well-rounded fitness routine, ashwagandha can be an effective tool for achieving your muscle building goals.
