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Harnessing Ashwagandha for Muscle Gain, Strength, and Recovery

Ashwagandha has numerous benefits, including enhancing muscle strength, promoting recovery, and supporting longevity for optimal physical performance and well-being. In ancient Ayurvedic writings, Ashwagandha for Longevity, Muscle Gain, Strength, and Recovery Several botanicals are described as life-extenders. Of these, ashwagandha root extract—which is well-known for its anti-inflammatory and stress-relieving qualities—stands out. According to recent studies employing Caenorhabditis elegans, ashwagandha may increase longevity. Its historical application as a strength enhancer corresponds with current research into its potential as an ergogenic aid, having a good effect on body composition, muscle
strength, and recovery.

Parameters for Longevity

Wild-type C. elegans or mutant worms were grown on NGM plates with OP50 E. coli as food, with ashwagandha root extract (ARE) or purified ingredients (PI) (both provided by Ixoreal Biomed) on
the plates. ARE was diluted into various fractions: suspension, ~80% water soluble fraction, ~60% water soluble fraction, and ethanol solubilized mixture of the purified components in the same ratio as ARE. Treatment was chronic from embryo stage to death, and both lifespan and dose-response assays were conducted.

Outcome:

- Treatment at 100 ng/ml extended lifespan in acr-16 mutant but not in wild type or other mutants.
- Purified extract increased lifespan by 21.4% compared to control and 14% compared to ethanol.
- Researchers conclude Ashwagandha extends C. elegans lifespan.
- Suggest evaluating KSM-66 for longevity effects on higher animal models.

  • Impact

    Improved healthcare, sanitation, and food have increased lifespans globally. By 2030, developed countries with universal health coverage could see an average lifespan of over 90. To ensure those additional years are healthy, natural ingredients like ashwagandha can help manage stress and inflammation.

Parameters for Muscle Gain, Strength and Recovery

In an eight-week, double-blind study, 57 men (18-50 years old) inexperienced in resistance training received either 300 mg of ashwagandha root extract (as KSM-66) or a placebo. After resistance training, muscle strength (1-RM load for bench press and leg extension) and recovery (serum CK levels) were assessed.

Outcome:

  • The Ashwagandha group experienced:

    • Significant increases in muscle strength for bench press and leg extension exercises.
    • Greater muscle size in arms and chest.
    • Higher testosterone levels (96.2 ng/dL compared to 18.0 ng/dL, p=0.004).

  • They also had:

    • Exercise-induced muscle damage results in significant (p=0.03) stabilization of serum
      creatine kinase (CK) levels.
    • Decrease in body fat percentage (3.5% vs. placebo's 1.5%).
    • No further Side-effects

Impact

Ashwagandha supplementation can increase muscle mass and strength, supporting resistance training. Athletes seek ways to improve performance. The majority of male athletes use supplements, but some are concerned about banned substances. Ashwagandha is a potential natural performance enhancer that is safe and effective.

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