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Naturally Boosting Workouts with Ashwagandha: Strength and Performance Benefits
Paula Gallagher on
Ashwagandha, an ancient herb rooted in Ayurvedic medicine, has gained popularity in modern fitness routines, especially for those focused on strength training and performance enhancement. It is known for its ability to reduce stress, while also impacting physical strength and endurance, making it a valuable supplement for enhancing workout performance.
Ashwagandha and Workouts: What’s the Connection?
Ashwagandha, also known as Withania somnifera, is classified as an adaptogen, a type of herb that helps the body adapt to stress. This includes both mental and physical stress, making it particularly useful for athletes and fitness enthusiasts. The herb has shown potential in improving strength, endurance, and recovery, all of which are crucial for anyone engaged in regular workouts or strength training.Key Benefits of Ashwagandha for Strength Training
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Increased Muscle Strength and Size: Studies have shown that supplementing with ashwagandha can lead to significant improvements in muscle strength and size. A notable study published in the Journal of the International Society of Sports Nutrition found that participants supplementing with ashwagandha experienced greater gains in muscle strength and mass compared to those on a placebo. This is especially beneficial for those focused on resistance training.
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Enhanced Endurance: Ashwagandha may also boost endurance during workouts by increasing VO2 max, a measure of your body's ability to use oxygen efficiently. A higher VO2 max allows you to sustain aerobic activities like running, cycling, or high-intensity interval training for longer periods, ultimately leading to enhanced performance and better results over time.
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Reduced Muscle Damage and Faster Recovery: Post-workout recovery is just as important as the training itself. Ashwagandha’s anti-inflammatory and antioxidant properties help reduce muscle damage, minimizing soreness and allowing you to recover faster between sessions. This reduced muscle soreness leads to less downtime, allowing for more consistent and effective training sessions.
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Lower Cortisol Levels and Stress Management: One of the most well-known effects of ashwagandha is its ability to lower cortisol, the stress hormone. Elevated cortisol levels can hinder muscle growth and even promote fat storage. By reducing cortisol, ashwagandha helps maintain a more anabolic (muscle-building) environment in the body, optimizing the effects of strength training.
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Improved Mental Focus and Energy: Strength training requires mental fortitude just as much as physical power. Ashwagandha is known to enhance mental clarity, focus, and energy, which can be particularly useful during challenging workouts. It helps reduce fatigue, keeping you mentally sharp and motivated throughout your session.
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PATHWAY
Ashwagandha Extract 500Mg
1 review
$18.84
$28.99
Ashwagandha is a beloved herb in the Ayurvedic pharmacopeia that has recently gained popularity outside of Ayurveda—and for good reason. While Ashwagandha brings a long list of benefits to the body, it is historically known as an Adaptogen. Ashwagandha supports the body’s resiliency to stress, while it also brings the amazing ability to energize and calm at the same time. Ashwagandha Extract is believed to help create and maintain vitality, energy, rejuvenation, and to avoid insomnia and other nervous conditions. The plant, scientifically designated as Withania somnifera, grows throughout India, the Middle East, and in parts of Africa. It contains steroidal lactones known as withanolides, which have been shown through scientific studies to be responsible for the health-promoting benefits of the plant.Features
Standardized Ashwagandha Extract from Sabinsa, a world leader in Ayurvedic herbal extracts
500mg per capsule, standardized to 7% Withanolides
Standardized Ashwagandha Extract has been used in numerous clinical studies, continuously showing its effectiveness against inflammation for over 40 years
Gluten Free, Non GMO and Vegan
Contains No dairy, wheat, gluten, corn, eggs, peanuts, soy, tree nuts, fish, shellfish, sesame, preservatives, artificial colors or flavors
Benefits
Ashwagandha Extract 500 mg Supports Energy and a Healthy Response To Stress.
Helps maintain healthy cortisol levels.
Helps reduce fatigue and improve energy.
Acts as an adaptogen, helping to maintain the body’s healthy response to physiological and psychological stress.
Helps maintain mental focus and acuity.
Helps improve physical performance and strength.
Helps maintain a positive outlook.
Helps promote restful sleep.
Helps maintain healthy blood sugar levels.
Helps mitigate oxidative injury caused by nervous tension.
How to Use Ashwagandha for Workouts
To maximize the benefits of ashwagandha for strength training and workouts, it’s recommended to take a daily supplement, typically in doses of 300–600 mg of a root extract. Look for products standardized to contain withanolides (the active compounds in ashwagandha). Results may take a few weeks to become noticeable, but with consistent use, you’ll likely experience enhanced strength, endurance, and recovery.
Whether you’re looking to build strength, increase endurance, or support overall recovery, ashwagandha can be a powerful addition to your fitness regimen. However, as with any supplement, it’s essential to consult with a healthcare provider before starting, especially if you have any pre-existing health conditions.
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