Abstract Summary
Objective
To test whether ashwagandha root extract helps men build more muscle, recover faster, and raise testosterone levels during a resistance training program.
Context
Ashwagandha is a traditional herb known to help the body handle stress. Since exercise is a physical stressor, researchers wanted to see if it could help the body adapt to training — building more muscle and bouncing back faster after hard workouts.
Methods Used
Approach
A randomized, double-blind, placebo-controlled 8-week study involving 57 healthy men aged 18–50 with little prior weight training experience. One group took 300 mg of ashwagandha root extract twice daily; the other took a starch placebo. Both groups followed the same resistance training program for the full 8 weeks.
Data Collection
Researchers measured how much weight participants could lift (bench press and leg extension), how much their muscles grew (arm and chest size), testosterone levels in the blood, body fat percentage, and a blood marker called creatine kinase, which rises when muscle tissue is damaged from exercise. Higher creatine kinase means more muscle breakdown; lower or more stable levels indicate better recovery.
Researchers' Summary of Findings
Men taking ashwagandha gained significantly more strength on both bench press (46 kg gain vs. 26.4 kg in placebo) and leg extension (14.5 kg vs. 9.8 kg). Their arms and chest grew more. Testosterone rose nearly 5x more than in the placebo group (96.2 ng/dL vs. 18.0 ng/dL). Creatine kinase levels were better stabilized in the ashwagandha group, indicating less muscle damage and faster recovery after workouts.
DOI
10.1186/s12970-015-0104-9
