6 Best Benefits of Ashwagandha for Muscle Building
If you’re into fitness or hitting the gym, you’ve probably heard about Ashwagandha popping up everywhere lately. But why are so many bodybuilders choosing this old-school Indian herb to build muscles? Well, Ashwagandha isn’t just any herb—it’s a natural booster that helps with strength, energy, and recovery without the side effects of some supplements.
In this blog, we’ll dive into why Ashwagandha is becoming the secret weapon for muscle gain and how it can help you get stronger in a natural way. Ready to learn what makes this ancient herb a favourite among modern fitness fans? Let’s go!
List of Top 6 Benefits of Ashwagandha for Muscle-Building
Here are some of the advantages of Ashwagandha for muscle building:
1. Increases Muscle Mass and Strength
Multiple studies have found that ashwagandha supplementation, especially when combined with resistance training, can boost muscle mass and strength significantly more than exercise alone.
In one study, participants taking ashwagandha had double the gain in muscle strength compared to the placebo group.
The significant increases in muscle size suggest that ashwagandha supplementation helps pack on lean muscle mass.
2. Reduces muscle damage and soreness
Ashwagandha supplementation can significantly reduce exercise-induced muscle damage. One study found that taking ashwagandha stabilised levels of serum creatine kinase - a marker of muscle breakdown - during resistance training.
Ashwagandha may also decrease inflammation in muscles after intense workouts. One study saw lower levels of inflammatory markers TNF-alpha and IL-6 with ashwagandha supplementation along with training. However, this decrease was not statistically significant.
Ashwagandha has anti-inflammatory effects that are seen in various diseases. Similarly, it may counteract excessive inflammation from training. This can quicken muscle recovery and growth.
Ashwagandha root contains active compounds called withanolides that can stimulate muscle cell development. When taken with training, this effect may positively impact muscle repair and growth.
One study found that ashwagandha supplementation preserved peak muscle power after intense prior exercise. This may be due to reduced pain or a direct effect on muscle strength, but the exact mechanism is still unclear.
3. Supports recovery
Ashwagandha's anticatabolic and anti-inflammatory properties facilitate faster recovery from muscle fatigue and damage induced by resistance exercise.
By reducing soreness and cellular stress, ashwagandha helps bodybuilders resume their training quicker after an intense workout.
Unlike synthetic performance-enhancing drugs that can cause severe side effects, ashwagandha has been used safely for thousands of years.
Studies confirm that ashwagandha supplements are very well tolerated without any toxic effects even at high doses.
This makes it an appealing natural supplement for boosting workout performance and physique improvements.
5. Hormone level modulation
Ashwagandha is an herb that may help balance hormones in the body. Hormones are chemicals that control many processes, like growth, energy, and handling stress.
Some key hormones that ashwagandha may affect:
Testosterone: This is an essential hormone for building muscle and boosting energy and mood in both men and women. Several studies show that ashwagandha increases testosterone levels, especially in older men.
Cortisol: This is called the “stress hormone.” Too much cortisol can cause fatigue, mood changes, and other issues. Some research finds that ashwagandha lowers cortisol levels, helping us handle stress. However, a couple of studies did not see this effect. More research is needed.
DHEA-S: This hormone works with testosterone. A few studies find that ashwagandha boosts DHEA-S in older men. However, it may lower DHEA-S in younger adults. The effects likely depend on your age and current hormone status.
6. Impacts endurance
VO2max measures how well your body can take in and use oxygen during intense exercise. A higher VO2max generally means better endurance and cardio fitness.
Several studies find that taking ashwagandha supplements can boost VO2max levels:
One study on young athletes found that ashwagandha increased their VO2max levels and improved their quality of life without any significant side effects.
Another study tested cyclists who do endurance sports. Taking ashwagandha increased their VO2max and allowed them to run longer on a treadmill before getting exhausted.
A review combining multiple studies also confirmed that ashwagandha helps increase VO2max.
In simpler terms, supplementing with ashwagandha appears to improve the body’s ability to deliver oxygen to muscles during intense exercise. This effect enables athletes to exercise longer before fatigue sets in.
So athletes involved in endurance sports like running, cycling, swimming, etc., may see performance benefits from taking ashwagandha. It can raise aerobic power and delay exhaustion.
Note: If you are looking for authentic Ashwagandha supplements, then we have got you covered. Here is our range of 100% Ayurvedic products:
Study on the Effects of Ashwagandha on Muscle Gain
A new study shows that the herb ashwagandha can help build muscle when combined with resistance training. The study included 80 healthy men and women aged 18-45 years.
For 8 weeks, half of the participants took 300 mg ashwagandha capsules twice daily. The other half took a placebo or fake capsule with no ashwagandha. During this time, all participants also did resistance training, like weightlifting.
After 8 weeks, the researchers tested participants’ muscle strength and size and measured their oxygen intake during exercise. Oxygen intake shows endurance levels.
The results showed that those taking ashwagandha showed greater improvements than those in the placebo group. Specifically, ashwagandha participants showed a greater increase in bench press and leg press strengths. Their arm, chest and thigh muscles also grew in size.
Additionally, ashwagandha participants improved their oxygen intake more than the placebo group. This means they had higher exercise endurance after 8 weeks.
Overall, this well-conducted study shows that taking ashwagandha while resistance training boosts muscle strength and growth significantly compared to exercise alone. Ashwagandha also enhances endurance for sports and activities.
It can be a good addition to training programs for athletes, bodybuilders and regular gym-goers seeking better results.
Note: While Ashwagandha plays a key role in promoting muscle strength and recovery, combining it with other natural supplements can amplify your results. You can explore our complete range of Ayurvedic gym supplements specially curated to support fitness, stamina, and muscle gain.
Conclusion
With robust evidence for increasing muscle mass, strength, testosterone levels, and recovery, while also reducing muscle soreness and damage, it’s easy to see why ashwagandha is gaining popularity for muscle building. It has great potential to complement resistance training programs and help ambitious bodybuilders maximise improvements naturally and safely.
More research can help refine optimal dosing strategies. But current findings clearly support ashwagandha’s use as an ergogenic aid among fitness enthusiasts striving for better physique and performance goals.
FAQs
1. Does ashwagandha increase muscle?
Yes, ashwagandha may increase muscle mass and strength, especially when combined with resistance training. Studies show it boosts testosterone and reduces cortisol, supporting muscle growth.
2. Is ashwagandha good for gym?
Ashwagandha is beneficial for gym-goers as it improves strength, endurance, and recovery while reducing stress and muscle damage. It’s a popular supplement for enhancing workout performance.
3. How much ashwagandha per day for muscle gain?
A typical dose for muscle gain is 300–600 mg of ashwagandha root extract daily, often split into two doses. Consult a doctor to find the right amount for you.
4. Is ashwagandha a muscle builder?
Ashwagandha supports muscle building by increasing testosterone, reducing cortisol, and aiding recovery, but it’s not a direct muscle builder like protein supplements. It works best with training.
5. What is the best way to take ashwagandha?
Take ashwagandha as capsules, powder, or liquid extract with meals to improve absorption and avoid stomach issues. Morning and evening doses are standard, but avoid taking it right before bed if it causes an energy boost.
If you’re into fitness or hitting the gym, you’ve probably heard about Ashwagandha popping up everywhere lately. But why are so many bodybuilders choosing this old-school Indian herb to build muscles? Well, Ashwagandha isn’t just any herb—it’s a natural booster that helps with strength, energy, and recovery without the side effects of some supplements.
In this blog, we’ll dive into why Ashwagandha is becoming the secret weapon for muscle gain and how it can help you get stronger in a natural way. Ready to learn what makes this ancient herb a favourite among modern fitness fans? Let’s go!
List of Top 6 Benefits of Ashwagandha for Muscle-Building
Here are some of the advantages of Ashwagandha for muscle building:
1. Increases Muscle Mass and Strength
Multiple studies have found that ashwagandha supplementation, especially when combined with resistance training, can boost muscle mass and strength significantly more than exercise alone.
In one study, participants taking ashwagandha had double the gain in muscle strength compared to the placebo group.
The significant increases in muscle size suggest that ashwagandha supplementation helps pack on lean muscle mass.
2. Reduces muscle damage and soreness
Ashwagandha supplementation can significantly reduce exercise-induced muscle damage. One study found that taking ashwagandha stabilised levels of serum creatine kinase - a marker of muscle breakdown - during resistance training.
Ashwagandha may also decrease inflammation in muscles after intense workouts. One study saw lower levels of inflammatory markers TNF-alpha and IL-6 with ashwagandha supplementation along with training. However, this decrease was not statistically significant.
Ashwagandha has anti-inflammatory effects that are seen in various diseases. Similarly, it may counteract excessive inflammation from training. This can quicken muscle recovery and growth.
Ashwagandha root contains active compounds called withanolides that can stimulate muscle cell development. When taken with training, this effect may positively impact muscle repair and growth.
One study found that ashwagandha supplementation preserved peak muscle power after intense prior exercise. This may be due to reduced pain or a direct effect on muscle strength, but the exact mechanism is still unclear.
3. Supports recovery
Ashwagandha's anticatabolic and anti-inflammatory properties facilitate faster recovery from muscle fatigue and damage induced by resistance exercise.
By reducing soreness and cellular stress, ashwagandha helps bodybuilders resume their training quicker after an intense workout.
Unlike synthetic performance-enhancing drugs that can cause severe side effects, ashwagandha has been used safely for thousands of years.
Studies confirm that ashwagandha supplements are very well tolerated without any toxic effects even at high doses.
This makes it an appealing natural supplement for boosting workout performance and physique improvements.
5. Hormone level modulation
Ashwagandha is an herb that may help balance hormones in the body. Hormones are chemicals that control many processes, like growth, energy, and handling stress.
Some key hormones that ashwagandha may affect:
Testosterone: This is an essential hormone for building muscle and boosting energy and mood in both men and women. Several studies show that ashwagandha increases testosterone levels, especially in older men.
Cortisol: This is called the “stress hormone.” Too much cortisol can cause fatigue, mood changes, and other issues. Some research finds that ashwagandha lowers cortisol levels, helping us handle stress. However, a couple of studies did not see this effect. More research is needed.
DHEA-S: This hormone works with testosterone. A few studies find that ashwagandha boosts DHEA-S in older men. However, it may lower DHEA-S in younger adults. The effects likely depend on your age and current hormone status.
6. Impacts endurance
VO2max measures how well your body can take in and use oxygen during intense exercise. A higher VO2max generally means better endurance and cardio fitness.
Several studies find that taking ashwagandha supplements can boost VO2max levels:
One study on young athletes found that ashwagandha increased their VO2max levels and improved their quality of life without any significant side effects.
Another study tested cyclists who do endurance sports. Taking ashwagandha increased their VO2max and allowed them to run longer on a treadmill before getting exhausted.
A review combining multiple studies also confirmed that ashwagandha helps increase VO2max.
In simpler terms, supplementing with ashwagandha appears to improve the body’s ability to deliver oxygen to muscles during intense exercise. This effect enables athletes to exercise longer before fatigue sets in.
So athletes involved in endurance sports like running, cycling, swimming, etc., may see performance benefits from taking ashwagandha. It can raise aerobic power and delay exhaustion.
Note: If you are looking for authentic Ashwagandha supplements, then we have got you covered. Here is our range of 100% Ayurvedic products:
Study on the Effects of Ashwagandha on Muscle Gain
A new study shows that the herb ashwagandha can help build muscle when combined with resistance training. The study included 80 healthy men and women aged 18-45 years.
For 8 weeks, half of the participants took 300 mg ashwagandha capsules twice daily. The other half took a placebo or fake capsule with no ashwagandha. During this time, all participants also did resistance training, like weightlifting.
After 8 weeks, the researchers tested participants’ muscle strength and size and measured their oxygen intake during exercise. Oxygen intake shows endurance levels.
The results showed that those taking ashwagandha showed greater improvements than those in the placebo group. Specifically, ashwagandha participants showed a greater increase in bench press and leg press strengths. Their arm, chest and thigh muscles also grew in size.
Additionally, ashwagandha participants improved their oxygen intake more than the placebo group. This means they had higher exercise endurance after 8 weeks.
Overall, this well-conducted study shows that taking ashwagandha while resistance training boosts muscle strength and growth significantly compared to exercise alone. Ashwagandha also enhances endurance for sports and activities.
It can be a good addition to training programs for athletes, bodybuilders and regular gym-goers seeking better results.
Note: While Ashwagandha plays a key role in promoting muscle strength and recovery, combining it with other natural supplements can amplify your results. You can explore our complete range of Ayurvedic gym supplements specially curated to support fitness, stamina, and muscle gain.
Conclusion
With robust evidence for increasing muscle mass, strength, testosterone levels, and recovery, while also reducing muscle soreness and damage, it’s easy to see why ashwagandha is gaining popularity for muscle building. It has great potential to complement resistance training programs and help ambitious bodybuilders maximise improvements naturally and safely.
More research can help refine optimal dosing strategies. But current findings clearly support ashwagandha’s use as an ergogenic aid among fitness enthusiasts striving for better physique and performance goals.
FAQs
1. Does ashwagandha increase muscle?
Yes, ashwagandha may increase muscle mass and strength, especially when combined with resistance training. Studies show it boosts testosterone and reduces cortisol, supporting muscle growth.
2. Is ashwagandha good for gym?
Ashwagandha is beneficial for gym-goers as it improves strength, endurance, and recovery while reducing stress and muscle damage. It’s a popular supplement for enhancing workout performance.
3. How much ashwagandha per day for muscle gain?
A typical dose for muscle gain is 300–600 mg of ashwagandha root extract daily, often split into two doses. Consult a doctor to find the right amount for you.
4. Is ashwagandha a muscle builder?
Ashwagandha supports muscle building by increasing testosterone, reducing cortisol, and aiding recovery, but it’s not a direct muscle builder like protein supplements. It works best with training.
5. What is the best way to take ashwagandha?
Take ashwagandha as capsules, powder, or liquid extract with meals to improve absorption and avoid stomach issues. Morning and evening doses are standard, but avoid taking it right before bed if it causes an energy boost.
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