New application of ashwagandha extract in sports nutrition: enhancing limb strength and accelerating sports recovery

Ashwagandha, also known as Withania somnifera, is known for its adaptogenic properties, which help the body cope with stress and promote overall well-being. Recently, researchers have been investigating the potential benefits of ashwagandha in sports nutrition, particularly in enhancing limb strength and accelerating sports recovery.

Limb strength is a crucial element in many sports, including weightlifting, powerlifting, and bodybuilding. Ashwagandha extract has been found to increase muscle strength and size in several studies. In a randomized, double-blind, placebo-controlled study published in the Journal of the International Society of Sports Nutrition, 57 young men were given either ashwagandha extract or a placebo for eight weeks. The group that received ashwagandha showed a significant increase in muscle strength compared to the placebo group.

Another study published in the Journal of Ayurveda and Integrative Medicine found that ashwagandha extracts withanolides increased upper and lower limb strength in healthy young adults. The participants were given either ashwagandha or a placebo for 12 weeks. The group that received ashwagandha showed a significant increase in both upper and lower limb strength compared to the placebo group.

In addition to enhancing limb strength, ashwagandha extract has also been found to accelerate sports recovery. Recovery is an essential aspect of sports performance, as it allows athletes to train harder and more frequently. In a randomized, double-blind, placebo-controlled study published in the Journal of Dietary Supplements, 40 young men were given either ashwagandha extract or a placebo for eight weeks. The group that received ashwagandha showed a significant reduction in muscle damage and inflammation after exercise compared to the placebo group.

Another study published in the Journal of Ethnopharmacology found that ashwagandha extract improved muscular endurance and reduced muscle damage in elite cyclists. The participants were given either ashwagandha or a placebo for eight weeks. The group that received ashwagandha showed a significant improvement in muscular endurance and a reduction in muscle damage compared to the placebo group.

The mechanisms behind the benefits of ashwagandha extract in sports nutrition are still being investigated. It is believed that ashwagandha may help increase testosterone levels, which can lead to an increase in muscle strength and size. Ashwagandha may also help reduce cortisol levels, which can lead to a reduction in muscle damage and inflammation.

Ashwagandha extract is generally considered safe when taken in recommended doses. However, it may interact with certain medications, so it is important to consult with a healthcare professional before taking ashwagandha extract.