Ashwagandha (Withania somnifera) has become increasingly popular as an herbal supplement among men looking to enhance muscle gains from resistance training. However, can ashwagandha really help pack on muscle or is this claim just hype? This article objectively evaluates the current scientific evidence surrounding ashwagandha and muscle growth.
Background on Ashwagandha
Ashwagandha is a traditional Ayurvedic herb believed to enhance vitality and strength while alleviating stress. Modern science confirms multiple bioactivities for ashwagandha including anti-inflammatory, anti-oxidative, and testosterone supporting effects. Ashwagandha supplements usually source root extracts standardized to contain a minimum 5% withanolides – the primary active constituents.
But can taking ashwagandha translate these biological activities into enhanced muscular gains for weight lifters or is more research needed? Let’s analyze what the science says so far.
Examining Studies on Ashwagandha and Muscle
Most existing clinical trials focus on ashwagandha’s stress-relieving adaptogenic properties rather than bodybuilding applications. However, some early findings suggest ashwagandha could provide modest muscle-boosting effects:
One 8-week study had 57 young male subjects take ashwagandha root extract or placebo while following a resistance training program. The ashwagandha group increased muscle size significantly more than placebo based on arm and chest measurements. Strength also improved.
Researchers concluded: “ashwagandha supplementation in conjunction with progressive resistance training enhances muscle mass and strength to a significantly greater extent than progressive resistance training alone.”
While promising, there are several major limitations including the lack of randomization, small sample size and short duration. More rigorous trials are needed to confirm results.
Another recent double-blind, placebo-controlled trial examined ashwagandha combined with collagen peptides, finding significantly greater gains in muscle mass and strength compared to collagen alone over 8 weeks of resistance training. Effects were attributed to ashwagandha’s potential to boost testosterone.
In summary, while early data hints at modest muscle-building advantages, high-quality clinical research confirming ashwagandha directly causes significantly accelerated muscle gains beyond a placebo remains lacking currently.
Possible Mechanisms of Action
If ashwagandha can augment muscle growth from weight lifting, what mechanisms might explain effects?
- 1) Lowering Cortisol – Heavy training elevates the catabolic stress hormone cortisol which breaks down muscle tissue. Ashwagandha is proven to reduce chronically elevated cortisol levels, which could mitigate muscle protein breakdown.
- 2) Increasing Testosterone – Ashwagandha has clinically demonstrated mild testosterone boosting effects, leading to better protein synthesis and anabolism. However, average gains appear relatively small thus far.
- 3) Reducing Inflammation – Intense training causes inflammation hindering recovery. As a potent anti-inflammatory in clinical trials, ashwagandha may support quicker healing between workouts.
So while conceptual frameworks exist suggesting auxiliary benefits, considerable research is still necessary to substantiate whether ashwagandha causes significantly faster muscle gains itself versus placebo when combined with a full-body lifting regimen.
Conclusion: The Current Verdict
In conclusion, while ashwagandha demonstrates several anti-catabolic activities that could theoretically support muscle growth indirectly, more rigorous data is still needed demonstrating ashwagandha supplementation directly leads to significantly more muscular gains long-term compared to placebo plus resistance training. Any possible direct myogenic effects also likely depend upon using sufficiently high doses.
Ashwagandha remains an effective adaptogen for combating workout-related stress and seems to offer reasonable value as a secondary supplement. However expectations around transformative mass gains should be moderated until more conclusive proof emerges confirming significant additive or synergistic muscle-building potency specifically versus controlled conditions.