The ashwagandha (Withania somnifera) has become one of the most popular supplements in the sports and health field. Also known as “Indian ginseng”, this adaptogenic plant has been used for centuries in Ayurvedic medicine, and today science supports many of its benefits.
In the world of fitness and sport, Ashwagandha is gaining ground thanks to its ability to reduce stress, improve physical performance and promote muscle recovery.
What is ashwagandha?
Ashwagandha is a medicinal plant native to India, traditionally used for increase energy, stamina and longevity. It belongs to the nightshade family and its roots contain bioactive compounds known as withanolides, responsible for its positive effects on the body.
Benefits of ashwagandha in sports and fitness
1. Increased strength and muscle mass
Several studies have shown that consuming ashwagandha can increase maximum strength and muscle hypertrophy for those who do strength training. This makes it an ideal complement for athletes, bodybuilders and gym lovers.
2. Reduction of stress and cortisol
One of the most outstanding benefits of ashwagandha is its adaptogenic effect, which means it helps the body adapt to stress. It reduces levels of cortisol, the stress hormone that, in excess, can inhibit muscle growth and increase abdominal fat.
3. Improved endurance and physical performance
Studies indicate that ashwagandha may improve aerobic capacity and endurance. This makes it especially useful for endurance athletes such as runners, cyclists, or triathletes, but also for those looking for more endurance at the gym.
4. Promotes muscle recovery
Thanks to its anti-inflammatory and antioxidant properties, ashwagandha contributes to reduce exercise-induced muscle damage, accelerating recovery and allowing for more frequent and intense training.
5. Support for mental health and sleep
Sleeping well is essential for recover energy and build muscle. Ashwagandha can improve sleep quality and reduce anxiety, key factors for any athlete who wants to perform at their best.
How to take ashwagandha?
The most common dose is between 300 and 600 mg daily of standardized extract, It should preferably be taken with meals. It is available in capsules or powder form, with capsules being the most convenient for daily use.
Why is ashwagandha so popular in the fitness world?
The combination of Greater strength, better endurance, less stress, and faster recovery. This has made ashwagandha a must-have for many athletes. It's not just a trendy supplement: scientific evidence supports its benefits, and more and more athletes are incorporating it into their daily routine.
Conclusion: a natural supplement with great results
Ashwagandha is much more than an herbal supplement: it's an ally for improving performance, building muscle, reducing stress, and promoting faster recovery. Whether you're a gym beginner or a seasoned athlete, it can make a real difference in your workouts.
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