You may be familiar with bodybuilding supplements such as whey, creatinine, and BCAAs. But for building muscles, you need to provide your body with the right resources - not just protein or specific amino acids. And that's where Ashwagandha charges into the picture like a mighty stallion.

Ashwagandha may seem like a new player in the game, but this potent herb is backed by centuries of traditional use and a growing body of research. What makes Ashwagandha so unique is that it offers a holistic approach that amplifies your body's capacity for growth and strength. It not only helps you lift those weights but also lifts your spirits.

Let’s dive in and find out how Ashwagandha can help you achieve your bodybuilding goals, enhance your workout performance, boost testosterone levels, speed up muscle recovery, and lift your mood.

Ashwagandha for Bodybuilding

Ashwagandha, scientifically known as Withania somnifera, is an ancient herb renowned for its medicinal properties. It is extensively used in Indian Ayurvedic treatments. But now the Western world has woken up to its numerous physical and mental health benefits.

Ashwagandha is best known for its adaptogenic properties which help us manage stress and promotes our overall well-being.

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Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

It boosts cognition and memory.

But, does ashwagandha help build muscle?

‘Ashwa’ is a Sanskrit word meaning ‘horse’. ‘Gandha’ means ‘smell’. Whatever its smell, it does add extra horsepower to your body's engine. From boosting testosterone levels and enhancing workout performances to speeding up muscle recovery, Ashwagandha plays multiple roles in supporting your weight loss and bodybuilding ambitions.

9 Ashwagandha Benefits for Building Muscles

Let’s now take a closer look at the different pathways by which ashwagandha increases your energy levels, improves the quality of your workout, promotes protein synthesis, and benefits muscle building.

1. Enhanced Energy and Endurance for Workouts

An intense and effective workout requires plenty of energy and endurance. Your energy levels and stamina are highly dependent on your body’s ability to take in and utilize oxygen. This, in turn, depends on your heart and lung capacity.

2. Reduces Cortisol and Muscle Breakdown

The glycogen stores in your muscles are mobilized for actions such as running or defending oneself. While short-term increases in cortisol levels are a normal part of the body's stress response, chronic stress can contribute to muscle loss over time.

Another point to keep in mind is that intense workouts also lead to elevated stress hormone levels, which in turn, may hinder your muscle development. So it’s clear now that stress management is also part of a holistic approach to achieving bodybuilding goals.

3. Reduces Exercise-Induced Oxidative Stress

Now that elevated cortisol levels have been dealt with, let's take a look at another factor that can damage your muscles - and that’s oxidative stress!

Antioxidants are required for eliminating such byproducts and preventing muscle damage. Consuming an antioxidant-rich diet is vital for strengthening your body’s antioxidant defense mechanisms.

4. Testosterone Regulation and Enhanced Workout Performance

5. Increased Nitric Oxide Production and Oxygen Delivery to Muscles

6. Improved Glucose Regulation and Insulin Sensitivity

Your cells need to be able to use glucose and other nutrients efficiently to ensure you stay energetic and healthy enough to achieve your bodybuilding goals. Insulin resistance can inhibit proper glucose utilization by the cells and the resulting high blood sugars can cause inflammation in your system.

7. Reduces Inflammation and Promotes Muscle Recovery

Inflammation is your body’s natural response to injury or stress. However, chronic inflammation can lead to increased muscle soreness and reduced training capacity among bodybuilders. This may also interfere with protein synthesis, slowing down muscle recovery and hindering muscle building.

8. Improved Sleep and Growth Hormones for Recovery

The adaptogenic properties of Ashwagandha improve cortisol regulation and promote a balanced stress response. This contributes to better sleep patterns, enabling your body to recover more effectively from intense workouts.

9. Mental Focus and Consistency for Success

Bodybuilding requires passion, focus, and dedication. Your state of mindset and strength of willpower plays a major role in just how resolute and consistent you will be with your diet and workouts. This consistency is the key to successful bodybuilding.

How much Ashwagandha per day for Bodybuilding?

The answer varies depending on factors such as the type of supplement taken. Ashwagandha supplements are available in the form of capsules, root extracts, and powders. The concentration of active ingredients also varies among these supplements.

You can start out with doses as low as 150 to 250 mg of ashwagandha per day and gradually build up to larger dosages.

When to take Ashwagandha for bodybuilding?

It's best to take Ashwagandha in the morning, after a meal. It is also ideal as a preworkout supplement and can be taken before the gym workout.

Stack it with other preworkout supplements such as Protein Coffee for the best results. Taking Ashwagandha with your Coffee can offer you that extra kick needed to jumpstart your workout.

Is Ashwagandha Good for Lifting?

Considering ashwagandha’s potential for boosting energy levels, endurance, and muscle recovery, you can definitely consider taking ashwagandha for lifting weights. It may help improve your performance during weightlifting sessions and reduce post-workout fatigue.

Are there any Side Effects?

Ashwagandha is generally considered safe for most people. However, some people may experience mild side effects such as bloating or drowsiness. While considering ashwagandha dosages for bodybuilding, always start with small doses and observe your body's response.