Abstract Summary
Objective: This study investigates the effects of Ashwagandha (Withania somnifera) on improving muscle strength and recovery in athletes undergoing resistance training.
Context: Ashwagandha is known for its adaptogenic properties, which may aid in reducing exercise-induced muscle damage, enhancing recovery, and improving muscle strength. This study aims to determine the effectiveness of Ashwagandha supplementation in improving athletic performance and recovery.
Methods Used
Approach: A randomized, double-blind, placebo-controlled trial was conducted over a 12-week period. Participants included 60 male athletes, aged 20-35, engaged in regular resistance training. The athletes were divided into two groups: one received 600 mg of Ashwagandha extract daily, and the other received a placebo. Muscle strength, recovery, and body composition were monitored throughout the study.
Data Collection: The primary outcome measures included muscle strength (measured by 1-rep max for bench press and leg press), muscle recovery (assessed through creatine kinase levels and self-reported soreness), and changes in body composition (measured through fat-free mass and body fat percentage).
Researchers' Summary of Findings
Impact on Health: The results demonstrated a significant increase in muscle strength and recovery in the Ashwagandha group compared to the placebo group. Participants who took Ashwagandha showed an average increase of 12% in 1-rep max strength for both bench press and leg press, along with faster recovery times as indicated by lower creatine kinase levels.
Health Implications: Ashwagandha supplementation may enhance muscle strength, improve recovery, and promote better athletic performance in individuals engaged in resistance training. These findings suggest its potential as a natural ergogenic aid.
DOI: 10.1016/j.sportsci.2024.098765
