What is Ashwagandha??
Ashwagandha belongs to the nightshade family and has been considered one of the most important medicinal plants in Ayurveda for thousands of years. The plant can be used in many ways and is considered a miracle cure, especially for sleep disorders. The name already reveals this; Withania (plant genus) somifera (Latin: sleep-bringing). But she has also proven herself in competitive sports.
Ashwagandha in sports - placebo or real ability?
Studies have proven that taking Ashwagandha regularly before exercise results in significant differences in performance. In the experiment, 300 mg of ashwagandha was taken twice daily for eight weeks. Over this period alone, significant differences in muscle strength, muscle size, testosterone levels and muscle regeneration were found. What is significant here is that 95% of the participants had an improvement of around 46 kg in the bench press, whereas the control group who did not take ashwagandha only had an improvement of 23 kg (1).
That wasn't enough to convince you - no problem, here are a few more arguments why YOU should also consume ashwagandha::
The test subjects who consumed ashwagandha also had a significantly greater reduction in training-related muscle injuries, which could be measured by creatine kinase (an enzyme found in all muscle cells in the body and in the brain). The withanolide withaferin A, which is an antioxidant, is responsible for this , has anti-inflammatory immunomodulatory properties ((2).
In addition, the testosterone level increased significantly and the body fat percentage decreased (3).
Another study measured endurance in professional cyclists who took ashwagandha before training, proving that ashwaganda not only helps reduce body fat and build muscle mass, but also greatly reduces muscle fatigue and endurance performance (4).
At a glance - what Ashwagandha can do:
- it strengthens muscle mass significantly
- muscle strength increases
- it increases your testosterone levels
- it leads to faster muscle recovery after your workout
- it minimizes training-related muscle injuries
- it helps reduce your body fat percentage faster and build muscle mass
- it greatly delays muscle fatigue and endurance performance
Conclusion
Ashwagandha is the perfect companion for your training to achieve maximum and best healthy performance. Not only does it help you get through training in a healthier way (reducing muscle injuries), but it also provides optimal support for faster regeneration so that you can work consistently on your goals. In addition, your endurance performance and your muscle fatigue are significantly delayed, meaning that nothing stands in the way of your training!
It's your choice!!