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Did You Know? Ashwagandha has Big Benefits for Athletes


Did you know ashwagandha has benefits for athletes?

Ashwagandha (Withania somnifera) is an herb that has been used for centuries in Ayurvedic medicine as an adaptogen and anti-stress agent.

Recent studies suggest ashwagandha may even benefit athletic performance.
If you’re interested in learning more about how ashwagandha can help you get the most out of your workouts, especially when it comes to endurance, strength, and recovery, keep reading!

Ashwagandha’s Benefits for Athletes

May improve endurance

Research suggests that athletes who take an ashwagandha supplement may see improved endurance.

For example, a study published in the Journal of Ayurveda and Integrative Medicine showed that participants who took ashwagandha had improved cardiorespiratory and muscle endurance compared to those who took a placebo.

Why would an athlete want improved cardiorespiratory endurance? Well, better cardiorespiratory fitness leads to more oxygen getting to the muscles so they can keep producing energy during exercise. This shows how ashwagandha may improve endurance — it helps muscles keep working hard even later in the game.
This study shows promising results when it comes to ashwagandha and endurance.


May improve strength and power

According to a 2021 systematic review, ashwagandha supplementation may improve muscle strength and power. The research team concluded that participants who took ashwagandha had significantly greater gains in both upper and lower body strength compared to those who took a placebo.
Additionally, the ashwagandha group had greater improvement in power, suggesting that the supplement may be beneficial for athletes looking to hit the ball harder or lift heavier.

While more research is needed, one theory as to why ashwagandha benefits muscle strength and power is that it may help increase testosterone levels. This is one powerful plant!

May reduce fatigue and improve recovery

A recent study published in the Journal of the International Society of Sports Nutrition found that ashwagandha may improve muscle recovery, which could also contribute to improved endurance. After all, it’s easier to get back to training when there’s less muscle soreness to suffer through. Plus, training more frequently helps build more muscle, which improves endurance over time.

How does ashwagandha reduce fatigue and improve recovery? There is some evidence to suggest that ashwagandha may reduce some of the inflammation and oxidative stress that occurs during exercise, which often contributes to muscle fatigue and soreness.

Man Exercising

Should athletes take ashwagandha before or after exercise?

Studies with ashwagandha had participants take the supplement daily over several weeks, so if you’re looking for similar benefits it’s probably best to take it consistently. This means that ashwagandha can be taken either before or after workouts since the most important part is actually taking it consistently over a long period of time to see results.

One of the easiest (and most delicious!) ways to take an ashwagandha supplement daily is to try Amari Recovery Sports Drink. This drink is specifically designed to help active people play longer and recover faster thanks to powerful ingredients like ashwagandha, turmeric, and CBD.

Summary: Ashwagandha and its benefits for athletes

Ashwagandha, an herb used in Ayurvedic medicine, may have benefits for athletes. Research suggests that it may improve endurance, strength, power, reduce fatigue, and improve recovery. Taking it consistently over a long period of time is important to see results. Amari Recovery Sports Drink is a delicious way to take an ashwagandha supplement daily.

Written by Katie Mednick, RD
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