Ashwagandha Root Extract May Boost Strength Training
The family of performance enhancing supplements may be expanding. A recent study suggests that taking a supplement of aqueous ashwagandha extract may improve performance in strength training.
Participants in the study included 38 recreationally active men who were matched based on training experience and baseline body weight. They were then divided into two groups. One group took 500 mg of ashwagandha extract, while the other took a placebo of capsules filled with rice flour. They were instructed to take their capsule with 12 ounces of cold water every morning for 12 weeks.
The participants visited a clinic four times during the study period, during which they underwent several exercises, including bench press and squats. The researchers noted how many sets each participant could complete, how long it took them to complete them, and their power output. They also took measurements of body composition, muscular strength, power, and endurance and conducted blood analysis.
At the conclusion of the study, the researchers noted statistically significant improvements in average squat power and peak bench press power in the supplement group, when compared with the placebo. They also noted that the placebo group reported more muscle soreness than the supplement group.
Researchers from The Center for Applied Health Sciences conducted the study. It was published on November 20, 2018, in Nutrients.