Ashwagandha for athletic performance and recovery 🤔
Does the science support its use?
Effects of ashwagandha supplementation on athletic performance and recovery: A narrative review
Study Details
This new review outlined the current evidence on ashwagandha supplementation for various performance and recovery outcomes 🔍
Here are the primary findings ⬇️
Key Findings
Doses of 330 - 1000 mg daily have been shown to…
🫁 Increase endurance
🔋 Enhance recovery post-exercise
Twice daily supplementation (2 x 300 mg) combined with weight training can lead to…
🏋️♂️ Increased muscle strength
💪 Greater muscle hypertrophy
Ashwagandha is thought to act primarily by regulating cortisol, relieving anxiety and supporting sleep quality 🧠
🏃 Active individuals (incl. athletes) may need higher doses (~600 mg/day)
🚶♂️ Whereas less active individuals may need lower doses
Conclusion
It’s not out of the question that a supplement like ashwagandha could improve some of these performance and recovery outcomes by enhancing sleep quality 💤
Much of this research varies in terms of dose, timing, protocols etc. so at present firm conclusions can’t be drawn ‼️
Is it going to be a game changer for most athletes? Probably not.
Would it be worth trialling on an n=1 basis? Potentially.
Reference
https://pubmed.ncbi.nlm.nih.gov/42068281/
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