Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial

Sachin Wankhede, Deepak Langade, Kedar Joshi, Shymal R Sinha, Sauvik Bhattacharyya

Published in Journal of the International Society of Sports Nutrition

Methodology

Eight-week randomised, double-blind, placebo-controlled trial in healthy young men new to resistance training, taking 300 mg ashwagandha root extract twice daily alongside a standardised training programme.

Key Findings

The ashwagandha group showed significantly greater increases in bench press and leg extension strength, larger gains in arm and chest muscle size, a greater reduction in exercise-induced muscle damage (serum creatine kinase), higher testosterone, and a greater decrease in body fat percentage than placebo.

Conclusions

Ashwagandha supplementation is associated with significant increases in muscle mass and strength and improved recovery in men undertaking resistance training.

Limitations

Small single-centre sample of untrained young men only, short duration, and diet was not tightly controlled.

Supplements Studied

Ashwagandha

Herb

The ashwagandha group showed significantly greater increases in bench press and leg extension strength and larger reductions in exercise-induced muscle damage than placebo.