Fitness enthusiasts are starting to take notice of ashwagandha, a powerhouse Ayurvedic herb traditionally used to increase energy and lower stress. Ashwagandha is gaining popularity for its muscle-boosting potential. The name translates to “smell of horse” in Sanskrit, a nod to its ability to impart stallion-like strength and vitality. Research is now confirming the muscle-building benefits of this ancient plant. Intrigued yet? Keep reading to learn more about how ashwagandha can take your training to the next level and help you reap serious gains from your workouts.
Ashwagandha and Fitness: An Overview
Ashwagandha is emerging as a rising star in the world of fitness and performance enhancement. Studies have found supplementing with this Ayurvedic herb can provide benefits including:
- Increased muscle strength and size
- Reduced muscle soreness and damage
- Improved oxygen utilization and cardiorespiratory endurance
- Higher testosterone levels
- Decreased stress and anxiety
With its combination of physical and mental benefits, it’s easy to see why fitness buffs are turning to ashwagandha. Its active withanolides and antioxidants are believed to be the source of its performance-boosting powers.
Increase in Muscle Mass and Strength
Studies confirm that ashwagandha can pack some serious muscle onto your frame.
One randomized controlled trial had 57 men take either a placebo or ashwagandha for 8 weeks. At the end, the ashwagandha group had substantially greater increases in muscle mass and twice the reduction in body fat percentage compared to placebo.
Additional research found healthy men taking around 1 gram daily of ashwagandha root extract noticed significant improvements in muscle strength after only 30 days.
Researchers believe ashwagandha’s muscle-building powers come from increasing testosterone and other anabolic hormones. The compounds in ashwagandha also minimize exercise-induced muscle damage and inflammation.
With this kind of evidence, it’s natural that workout warriors have made ashwagandha a go-to supplement for building brute strength.
Ashwagandha and Physical Performance
Research suggests ashwagandha can enhance overall physical performance – not just build muscle mass.
A study in the Journal of the International Society of Sports Nutrition examined ashwagandha’s effects on strength and recovery in exercising adults.
Over 8 weeks, subjects took either ashwagandha or placebo while resistance training. The ashwagandha group saw much greater gains in muscle strength and size along with decreased exercise-induced muscle damage.
Additionally, testosterone levels increased and body fat decreased in the ashwagandha group – an athlete’s dream!
These results demonstrate ashwagandha’s potential as a supplement that can significantly boost athletic performance beyond just muscle building.
Ashwagandha’s Impact on Stress and Anxiety
In addition to physical benefits, ashwagandha may also help lower stress and anxiety.
Studies indicate ashwagandha can reduce levels of the stress hormone cortisol. It also helps regulate neurotransmitters like serotonin and GABA that control mood.
One study found ashwagandha significantly decreased anxiety scores in healthy men over 60 days. However, more research is still needed on optimal ashwagandha dosing for anxiety relief.
But lowering stress could complement the herb’s fitness advantages – managing stress is critical for workout performance and recovery.
Nutritional Facts About Ashwagandha
Beyond its trendy supplements, ashwagandha itself is loaded with beneficial nutrition:
- Vitamins & Minerals: It’s fortified with essentials such as vitamin C, iron, and calcium, crucial for maintaining optimal health.
- Flavonoids & Antioxidants: These compounds play a pivotal role in cellular health, guarding against oxidative stress.
- Amino Acids: Integral for tissue repair and overall physiological balance.
- Alkaloids & Neurotransmitters: These compounds contribute to cognitive function and neural health.
- Sterols, Tannins, Lignans, & Triterpenes: Each of these compounds enhances Ashwagandha’s health-promoting properties, further cementing its status as a nutritional powerhouse.
It also boasts other beneficial bioactives like flavonoids, alkaloids, amino acids, and those all-important withanolides.
This impressive nutritional profile likely works synergistically with ashwagandha’s medicinal activity to produce its broad positive effects on health and performance.
Precautions and Final Thoughts
While ashwagandha appears beneficial for fitness, experts recommend not taking it as an isolated supplement without appropriate guidance.
Research shows ashwagandha may significantly boost muscle strength, endurance, and physical performance. However, individuals should consult knowledgeable professionals to safely optimize the benefits of this promising ancient herb.
