Ashwagandha: Natural Support for Athletes

Ashwagandha: Natural Support for Athletes

Sport is not just about hours spent in the gym or on the field – it's also about managing stress and ensuring proper recovery. That's why more and more athletes are turning to natural support that works comprehensively. One of the most interesting discoveries of recent years is ashwagandha. How can it help you? Discover its remarkable properties and learn how to incorporate it into your training plan.

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is a plant that has been used for millennia in traditional Ayurvedic medicine, where it was valued for its ability to strengthen both the body and mind.

Its unique properties have earned it the nickname "strength of the horse" – and for good reason, as it supports vitality, immunity, and body regeneration.[1] Modern science has confirmed many of these properties, making ashwagandha a popular choice among physically active individuals.

Today, ashwagandha is available in standardized forms, such as KSM-66 – an extract with a high content of withanolides, which are responsible for its health-promoting effects. What benefits does ashwagandha supplementation provide in sports?

Ashwagandha is an extraordinary support for athletes, working on many fronts. Thanks to its versatile properties, both beginners and experienced athletes can gain numerous benefits:

1. Increased Muscle Strength and Endurance

   Studies show that ashwagandha supplementation (600 mg daily) significantly increases muscle strength and VO2 max – an indicator of aerobic capacity[2]. This is a simple way to achieve better results in training and competitions.

2. Accelerated Recovery

   Training is one thing, but recovery is the foundation of success. Ashwagandha lowers creatine kinase levels, which means less muscle damage and faster recovery [3]. Ideal for those who want to train more often and more effectively.

3. Hormone Regulation

   Hormonal balance is the foundation of well-being and athletic performance. Ashwagandha supports testosterone production, which helps build muscle, and lowers cortisol levels, reducing the negative impact of stress on the body [4].

4. Mental Health Support

   Sport is not just physical effort, but also mental. Ashwagandha helps manage stress, improves sleep quality, and supports mental regeneration [4]. All of this translates into better preparation for training challenges.

How to Use Ashwagandha in Sports?

Ashwagandha is a versatile supplement whose effects depend on regularity and proper use. Studies confirming its effectiveness most often used a daily dose ranging from 200 to 600 mg, taken in one or two doses, depending on the expected results [5].

However, it is important to remember that the exact supplementation regimen should be tailored to the individual needs and goals of the user. It is also important to follow the manufacturer's recommendations for a given product, as different products may contain varying concentrations of active ingredients. Regular use combined with a proper lifestyle can bring the desired results, such as improved strength, recovery, or stress reduction.

It is also important to choose standardized products, such as ashwagandha KSM-66, which guarantee high quality and an appropriate content of active ingredients. Combined with a well-balanced diet and training plan, this supplement can become an indispensable part of your athletic lifestyle.

What Does Scientific Research Say About Ashwagandha?

Studies on ashwagandha supplementation confirm its beneficial effects on parameters related to physical activity. A randomized, placebo-controlled study conducted on a group of men with little resistance training experience showed impressive results. Regular use of ashwagandha (300 mg twice daily) by participants contributed to an increase in muscle strength – by over 75% in the bench press and 50% in leg extension exercises [3].

Additionally, a reduction in average body fat levels by 3.5% and an increase in muscle mass of the thighs and arms by 8.1% and 17.1%, respectively, were observed. Moreover, serum testosterone levels increased by 15.3% [3].

These are not the only benefits. Another study found that ashwagandha supplementation resulted in a significant reduction in cortisol levels (by 22.2%) and perceived stress (a decrease of 32.74%) in adults suffering from chronic stress. Furthermore – in the case of seniors – it was shown that 12 weeks of supplementation contributed to improved sleep quality, better cognitive function, and an increase in the overall quality of life of participants [5].

These effects were achieved while maintaining a high level of safety, making ashwagandha a valuable dietary ingredient in various age groups​.

Try Our Ashwagandha

Looking for natural support to help you achieve even better results in sports? Our ashwagandha KSM-66 is the perfect choice. Reach for the power of nature!

Sources: 

[1] Chandrasekhar K, Kapoor J, Anishetty S. 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 J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.

[2] Choudhary B, Shetty A, Langade DG. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu. 2015 Jan-Mar;36(1):63-8. doi: 10.4103/0974-8520.169002. PMID: 26730141; PMCID: PMC4687242.

[3] Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & 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(1), 43.

[4] Gopal, S., Ajgaonkar, A., Kanchi, P., Kaundinya, A., Thakare, V., Chauhan, S., & Langade, D. (2021). Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. The journal of obstetrics and gynaecology research, 47(12), 4414–4425. https://doi.org/10.1111/jog.15030

[5] 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. https://doi.org/10.4103/0253-7176.106022