Ashwagandha improves muscle

Ashwagandha is an Ayurvedic herb that can improve sports performance. In this study, 57 men aged 18 to 50 and little experience with resistance training, took 300 mg of ashwagandha per day or a placebo.

After eight weeks, those who took ashwagandha could bench press 101 pounds compared to 58 pounds for placebo, and 31 pounds for leg extensions vs. 22 pounds for placebo. The ashwagandha group also saw a greater increase in muscle size in the arms and chest, and had less muscle damage after exercise. Testosterone levels increased more and the percentage of body fat decreased more for those who took ashwagandha. 

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