Benefits of Ashwagandha for those who train
Ashwagandha (Withania somnifera) is an adaptogen. Its primary benefit is its ability to prevent anxiety. Ashwagandha’s anti-anxiety effect is even synergistic with alcohol. It also shows promise for relieving insomnia and stress-induced depression. Ashwagandha can significantly reduce cortisol concentrations and the immunosuppressive effect of stress.
Beyond reducing stress levels, ashwagandha can improve physical performance in both sedentary people and athletes, as well as reduce Low-density Lipoprotein (LDL) cholesterol. Ashwagandha can also improve the formation of memories
For those who train and exercise regularly some of the more notable effects from supplementing with Ashwagandha are:
Ashwagandha is specifically used as a tonic to calm the nerves; the root extract of Ashwagandha at high concentrations safely and effectively improved resistance towards stress and thereby improved self-assessed quality of life in human subjects.
Ashwagandha also showed a significant decrease in cortisol levels and a reduction in stress when compared to placebo. Cortisol, the body’s stress hormone, contributes to muscle loss and weakness, wrinkles, and cognitive impairment.
Enhances Brain Function
Ashwagandha has a cognition promoting effect. It is useful in children with memory deficit and also prevents memory loss in old age people. Relaxation, a benefit derived from the Ashwagandha’s stress-fighting effects, also improves long-term visual memory.
Can be used for body weight management in adults
Supplementation has decreased body fat percentage in people, It has been shown to reduce fat cell viability and synthesis and also induces fat cell death.
It has also been shown to increase thyroid activity in subjects with hypothyroidism
Can increase testosterone production
Has been shown to increase levels of Luteinizing hormone (LH), Follicle stimulating hormone (FSH) and baseline testosterone in infertile men whilst also acting as an anti-estrogen.
Also when paired with a resistance training program it has been shown to significantly increase muscle mass and strength when compared to a placebo.
Protects the Liver and Kidneys
Significantly increases bile acid content of the liver in subjects with high cholesterol. It has also been shown to decrease liver enzymes and restore them to normal levels in subjects with elevated levels.
It has been shown to increase VO2 max (maximal oxygen uptake) over an 8 week period of time in subjects following a training program. Alongside this it has been shown to reduce the perception of fatigue.
How to supplement with Ashwagandha
We recommend using 600mg of the KSM-66 extract (5% Withanolides). This can be taken once per day either upon waking or before bed alongside breakfast or an evening meal.
Due to it being a relatively inexpensive supplement that has massive amounts of studies proving the benefits of using it, we would suggest the use of this supplement daily to anyone looking to increase performance, strength and muscle mass.
Find it HERE