Ashwagandha Root May Increase Muscle Strength, Help Post-Workout Recovery
Ashwagandha root has been used in Ayurvedic medicine for almost 4,000 years, primarily as an aid to improve strength and vitality. A recent study suggests that taking supplements of the Ayurvedic herb ashwagandha root extract may help improve muscle strength, size, and post-workout recovery.
Participants in the study included 57 men between the ages of 18 and 50 with limited experience in resistance training. Over the course of eight weeks, they were given 600 mg per day of ashwagandha root extract or a placebo. All of the men participated in resistance training during the study period.
At the conclusion of the study, participants in the supplement group had lower levels of exercise-induced muscle damage, higher levels of testosterone, and a greater decrease in body fat when compared with the placebo group. They also had significantly greater increases in muscle strength on the bench-press and leg-extension exercises.
Researchers from the Srimati Kashiba Navale Medical College and the BVDU Dental College and Hospital, both in India, conducted the study. It was published on November 25, 2015, in the Journal of the International Society of Sports Nutrition.
Previous studies suggest that ashwagandha may help with memory, cognitive function and brain health, increase strength, and help with sexual dysfunctions. The best way to consume ashwagandha is by taking a high quality supplement.