Does ashwagandha make you bigger
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Some studies suggest ashwagandha increases muscle strength, growth, and recovery, while other studies indicate it does not significantly affect body composition beyond intense training.
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The Impact of Ashwagandha on Muscle Mass and Strength
Introduction to Ashwagandha and Muscle Growth
Ashwagandha (Withania somnifera) is a renowned herb in Ayurvedic medicine, traditionally used to enhance vitality and physical performance. Recent studies have explored its potential benefits on muscle mass and strength, particularly in individuals engaged in resistance training.
Ashwagandha and Muscle Strength
Several studies have demonstrated that ashwagandha supplementation can significantly improve muscle strength. In an 8-week randomized controlled trial, young men who consumed 300 mg of ashwagandha root extract twice daily showed greater increases in muscle strength compared to a placebo group. Specifically, the ashwagandha group exhibited significant improvements in bench-press and leg-extension exercises. Another study corroborated these findings, showing that both male and female participants experienced enhanced muscle strength in chest press and leg press exercises after taking ashwagandha supplements.
Ashwagandha and Muscle Size
In addition to strength, ashwagandha has been linked to increases in muscle size. The same 8-week study reported significant gains in muscle size at the arms and chest for participants taking ashwagandha compared to those on a placebo. This suggests that ashwagandha not only boosts strength but also contributes to muscle hypertrophy.
Ashwagandha and Body Composition
Ashwagandha supplementation has also been associated with favorable changes in body composition. Participants in the aforementioned studies experienced reductions in body fat percentage and increases in lean muscle mass . However, a study on professional wrestlers indicated that while ashwagandha did not significantly alter body composition parameters beyond the effects of intense training, it did show potential in improving muscle recovery.
Hormonal Effects of Ashwagandha
Ashwagandha's impact on muscle growth may be partly due to its influence on hormonal levels. Research has shown that ashwagandha intake can lead to significant increases in testosterone levels, which is a critical hormone for muscle development . Additionally, ashwagandha has been linked to increased levels of DHEA-S, another hormone associated with muscle growth and overall vitality.
Conclusion
In summary, ashwagandha supplementation appears to offer significant benefits for muscle strength, size, and body composition, particularly when combined with resistance training. Its positive effects on hormonal levels further support its role in enhancing muscle growth. While more research is needed to fully understand its mechanisms and long-term effects, current evidence suggests that ashwagandha is a promising supplement for those looking to improve their physical performance and muscle mass.
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