Ashwagandha may improve strength and recovery

Ashwagandha is an herb with rejuvenating properties, according to Indian Ayurvedic medicine.

In this study, 38 recreationally active men, average age 26.5 years, who trained no more than two to three times per week, took a placebo or 500 mg of ashwagandha extract (Sensoril®) per day.

After 12 weeks, those taking ashwagandha saw an increase in their 1 rep max (1-RM) squat of 42.1 pounds vs 22 pounds increase for placebo, and their 1-RM bench press increased by 28.2 pounds vs placebo of 17.6 pounds.

The ashwagandha group also experienced statistically significant improvements in 7.5 km time trial performance and perceived recovery scores.

In summary, a 500 mg dose of ashwagandha extract improves upper body and lower body strength and supports a favorable distribution of body mass.

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