Ashwagandha Benefits For Athletic Performance
Ashwagandha can improve exercise performance in several ways. It may boost muscle strength and endurance, reduce exercise-induced muscle damage, and increase oxygen capacity. In this article, we provide detailed information on the potential benefits of Ashwagandha for physical performance.
1. Increases Muscle Mass And Strength
Several clinical studies have shown that Ashwagandha root extract increases muscle strength, muscle growth, muscle size, and muscle recovery.
For example, a randomized controlled trial published in the Journal of the International Society of Sports Nutrition examined the effects of Ashwagandha supplementation on muscle strength in healthy young men. [8]
The study found that participants who took Ashwagandha root extract twice daily for eight weeks experienced significant gains in muscle strength compared to the placebo group.
Another study published in the Journal of Ayurveda and Integrative Medicine also reported similar findings, showing that the Ashwagandha group had a significant increase in muscle strength and muscle mass compared to the placebo after taking 500 mg of Ashwagandha root extract twice per day for eight weeks. [9]
2. Enhances Endurance
Several studies have shown that the root extract of Ashwagandha has a positive effect on energy levels and can enhance physical endurance - an important factor in sports performance, especially in long-distance running, cycling, and swimming.
A study published in the Journal of Ayurveda and Integrative Medicine examined the effects of Ashwagandha supplementation on aerobic endurance in elite cyclists. [10]
The study found that participants who took 500 mg of Ashwagandha extract twice daily for eight weeks showed significant improvements in aerobic endurance compared to the placebo group.
Another study published in the Journal of the International Society of Sports Nutrition also reported similar findings, showing that Ashwagandha supplementation led to significant improvements in endurance performance in healthy individuals [11].
3. Increases Testosterone Levels
The beneficial effects of Ashwagandha on muscle strength and vitality may be attributed to its ability to increase testosterone levels, a hormone which plays a critical role in both muscle strength and muscle size.
Supplementation with Ashwagandha has been shown to cause an increase in testosterone levels which could potentially enhance muscle strength and increase muscle muscle mass. [13]
On average, evidence suggests that Ashwagandha may naturally boosts testosterone by 17% in men, according to high-quality research. Testosterone is a sex hormone that plays a vital role in regulating muscle mass and strength, sperm health, sexual function, and body composition. [9]
The main mechanism through which Ashwagandha supplements appear to elevate testosterone levels is by lowering the stress hormone cortisol, which interferes with the normal function of the testes. This means that when cortisol levels are high, it can lead to reduced testosterone production. [10]
4. Reduces Stress and Anxiety
The benefits of Ashwagandha to enhance physical performance may be attributed to its ability to lower levels of the stress hormone cortisol, Ashwagandha is known as an adaptogen, which means it helps the body adapt to stress, relieves anxiety and promotes overall resilience. [3]
Endurance sports impose significant physical stress on the body, and Ashwagandha may help the body adapt to this stress, resulting in improved endurance performance.
5. Improves Recovery
According to sports medicine, Ashwagandha improves recovery through multiple mechanisms. Another study showed that resistance-training men who took Ashwagandha had a significantly greater reduction of exercise-induced muscle damage compared to individuals who took a placebo.
Its ability to improve sleep quality can further optimize recovery, while its anti-inflammatory and antioxidant properties can speed up the healing process after intense workouts, promoting better muscle recovery and overall muscle health.