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Ashwagandha is a plant with adaptogenic properties that has been used for centuries in traditional Indian medicine. It is interesting to consume it to increase your bodybuilding performance, because it reduces stress but also offers significant physiological benefits. So let's see the interest of combining ashwagandha and bodybuilding .
What is ashwagandha?
Ashwagandha , native to India and belonging to the Solanaceae family, is an adaptogenic plant with multiple benefits. Under the scientific name Withania somnifera, this medicinal plant occupies a special place in traditional Indian medicine. Recognizable by its size, oscillating between 40 and 70 cm, its oval leaves, its white flowers and its red fruits, it often shares similarities with Indian Ginseng, both in terms of its properties and its uses.
This plant is intended for a wide audience, whether it is to strengthen the immune system, reduce stress , improve sleep quality or increase sports performance . Whether you lead a sedentary lifestyle or are an avid athlete, ashwagandha adapts to your specific needs.
Ashwagandha and bodybuilding: a powerful duo
With powerful anti-inflammatory properties, ashwagandha promotes rapid muscle recovery after intense workouts, reducing inflammation. By stimulating muscle protein synthesis , it contributes to increasing muscle mass . Versatile, it meets the needs of sedentary people and athletes, strengthening the immune system, reducing stress, improving sleep and optimizing sports performance. In conclusion, ashwagandha transcends its status as a medicinal plant to become a major asset in bodybuilding, promoting optimal muscle results and effective recovery.
When and how to take ashwagandha for bodybuilding?
Recommended for enhancing muscle growth, reducing stress, and promoting recovery, this versatile adaptogen deserves special consideration in supporting your fitness goals. For a boost in energy, a morning dose is recommended, while a nightly dose can promote restful sleep. It’s essential to follow the recommended dosages and adjust according to your specific needs. By integrating it consistently, ashwagandha can become an essential ally in your quest for optimal muscle results.
Does Ashwagandha Increase Testosterone?
Some preliminary studies suggest that ashwagandha may have beneficial effects on sex hormones, including testosterone, although the results are mixed and require further research. One study published in Fertility and Sterility showed a significant increase in serum testosterone levels in healthy men taking ashwagandha for three months [1]. However, other research published in Pharmacognosy Research did not find significant changes in testosterone levels in men who were bodybuilding [2]. It is important to note that the quality of studies can vary, and it is always recommended to consult a healthcare professional before undertaking any significant supplementation.
Sources:
[1] Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.
[2] Wankhede, S., Langade, D., Joshi, K., Sinha, SR, & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P45.
