Athletes and fitness enthusiasts who want to boost their performance naturally have been attracted to ashwagandha quickly.
This is a powerful adaptogen, derived from Ayurvedic medicine, and may provide benefits from improved stamina to better muscle recovery.
In this guide, I’m going to share why ashwagandha could be a perfect fit for an athlete’s routine, what it is that it does to support performance, and how to use it best.
What is Ashwagandha?
An Ayurvedic medicine herb commonly known for its adaptogenic properties, ashwagandha is revered.
Athletes can find that adaptogens help the body handle physical and mental stress.
For hundreds of years, Ashwagandha has supported energy, stress reduction, and overall vitality.
Today, research uncovers how it can specifically help athletic performance, making it a hot choice among those seeking to push themselves to their limits.
Ashwagandha’s Benefits for Athletic Performance
Ashwagandha is always sought after by athletes as it provides multiple benefits that fit perfectly into performance goals.
Here are the ways ashwagandha can help athletes reach new heights—from increasing stamina to decreasing stress.
A Stimulant to Boost Stamina and Endurance
Athletes, especially in long-duration sports, need stamina and endurance.
Research suggests that ashwagandha can increase the ability of muscles to breathe oxygen during [intense] exercise.
Regular ashwagandha taking has been shown to increase VO2 max, a major measurement of endurance. (1)
Ashwagandha helps athletes to train long and peak.
Building Muscle Strength and Recovery
Athletes who want to build strength and avoid injuries need muscle recovery.
It has been found to reduce muscle soreness and speed up recovery after a hard workout.
We know from studies that ashwagandha supplementation can enhance muscle mass and strength gains, when used in conjunction with resistance training. (2)
It is, therefore, a useful tool for athletes who want to enhance their physical performance.
It supports Mental Focus and Reduces Stress.
Mental fatigue and stress can have a similar negative impact on athletic performance to physical exhaustion.
Ashwagandha lowers levels of cortisol, the main stress hormone in the body, which keeps athletes cool and collected during competition. (3)
Better sleep quality, in turn, means crisper minds, fewer mistakes, better recovery time, and peak performance.
Athletes with heightened mental clarity are able to think more clearly, remain more focused, and resilient through high-pressure events.
How to Take Ashwagandha for Athletic Performance and Dosage
The best ashwagandha dosage helps you get the most from it without undesired side effects. (4)
Doses used by athletes are usually between 300 and 600 mg of a standardized extract, taken once or twice a day.
Ashwagandha is available in capsule, powder, or tincture form. It can be taken with or without food.
Some athletes like to take it after workout to help with recovery, while others take it in the morning for all day energy support.
Is Ashwagandha safe for athletes?
Most athletes can take ashwagandha safely within recommended doses, but it may not be safe for everyone.
But side effects are usually rare, and may include mild digestive upset in some people, especially when taking high doses.
If you are on medications or have pre-existing conditions, it’s important to consult a healthcare provider.
Additionally, professional athletes should check that their ashwagandha supplement complies with anti-doping rules since some forms may contain other ingredients.
Using a high quality, certified supplement can help make sure that athletes in regulated sports are safe and compliant.
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Who Should Avoid Ashwagandha?
Ashwagandha is generally safe for most people, but some should be cautious.
If you are pregnant or breastfeeding, you should not take ashwagandha. It is not well studied in pregnant women.
Ashwagandha may also stimulate the immune system, something people with autoimmune conditions may want to talk to a doctor about. (5)
Ashwagandha should not be taken by those on medications for thyroid conditions or blood pressure because it may interfere with these levels; those on medications should discuss this with a healthcare provider before using ashwagandha.
Best Ashwagandha Supplement for Athletes
Not all ashwagandha supplements are created equal, so it’s important to choose a high-quality product.
Check for organic certifications which guarantee pure and low pesticide exposure.
Third-party testing is a must when choosing a product.
Ashwagandha supplement from Daily Nutra follows these standards and is a potent natural product that meets the athletes’ health needs.
Final Thoughts
Ashwagandha has promising benefits for athletes who want to build stamina, recovery, and mental focus.
This natural adaptogen can help support physical and mental performance and is a great addition to any fitness routine.
Ashwagandha isn’t a replacement for training or a balanced diet, but it can help athletes go that extra mile and recover faster.
If you’re looking to reach new athletic goals and maintain peak performance, thinking about incorporating ashwagandha into your routine may be a good idea.
FAQs
Will Ashwagandha help you run faster?
The use of ashwagandha may help runners to increase endurance and oxygen usage, allowing runners to keep up speed longer.
Does ashwagandha help athletes gain stamina?
Ashwagandha has been shown to increase VO2 max and reduce fatigue and therefore yes it does seem to improve stamina.
Can Ashwagandha help with fitness and bodybuilding?
Ashwagandha helps with muscle recovery, strength gains, and reduced stress. It is a great addition to fitness and bodybuilding.
What are the side effects of ashwagandha for athletes?
Ashwagandha is generally safe, though at high doses, it may cause slight digestive upset in some.
Can professional athletes take Ashwagandha?
Yes, ashwagandha is usually allowed in sports, but buy certified products to be on the safe side.
RELATED STUDIES
1. Title: Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults
This study found that ashwagandha supplementation significantly increased VO2 max and cardiorespiratory endurance in healthy athletic adults over a 12-week period.
DOI link: 10.4103/0974-8520.169002
2. Title: The Pros and Cons of Ashwagandha for Athletes
Research indicates that ashwagandha supplementation can lead to greater increases in muscle strength and size compared to placebo, while also reducing muscle damage and speeding recovery times.
Link: https://www.bannerhealth.com/healthcareblog/advise-me/the-pros-and-cons-of-ashwagandha-for-athletes
3. Title: Ashwagandha's Effects on Stress and Anxiety
This article discusses how ashwagandha has been shown to lower cortisol levels, thereby aiding in stress relief and enhancing mental focus in individuals experiencing stress.
Link: https://www.bannerhealth.com/healthcareblog/advise-me/the-pros-and-cons-of-ashwagandha-for-athletes
4. Title: Ashwagandha for Cardiorespiratory Endurance
The study recommends a dosage of 600 mg of ashwagandha daily, split into two doses, as safe and effective for enhancing athletic performance without adverse effects.
DOI link: 10.4103/0974-8520.169002
5. Title: The World's Most Clinically Validated Ashwagandha for Cardiorespiratory Endurance
This research highlights that while ashwagandha can stimulate the immune system, individuals with autoimmune conditions should approach its use cautiously due to potential immune modulation effects.
Link: https://www.nutraingredients-usa.com/News/Promotional-features/The-World-s-Most-Clinically-Validated-Ashwagandha-for-Cardiorespiratory-Endurance
