Does Ashwagandha Increase Muscle Size and VO2 Max?
Ashwagandha, a popular adaptogen, has garnered some interest recently for its potential to boost both physical endurance and muscle growth. This recent study by Verma et al. (2024) aimed to investigate its impact on resistance-trained individuals. Let’s dive into the details and see if it’s worth adding into your supplement rotation!
What They Did
This 8-week, double-blind, placebo-controlled trial involved 73 adults aged 18-45 (53% female, 47% male) who had been physically active for at least three months. Participants were randomly assigned to take either 2x300mg capsules of ashwagandha or a placebo daily while performing a full-body resistance training program three times per week.
Researchers measured muscle strength, muscle girth, and VO2 max at the start and end of the study.
What They Found
Both the placebo and ashwagandha groups experienced improvements in strength, muscle size, and VO2 max due to resistance training. However, the ashwagandha group saw significantly larger gains in arm and chest circumference, one-rep max strength, and VO2 max.
In terms of VO2 max, the ashwagandha group’s increase was more notable, with an average rise of 2.8 ml/min/kg compared to 1.2 ml/min/kg in the placebo group.
Proposed Mechanisms of Action of Ashwagandha
Ashwagandha’s potential benefits likely result from several factors:
Cortisol Reduction: This may increase testosterone and enhance exercise adaptation.
Improved Oxygen Transport: Ashwagandha could increase hemoglobin and red blood cell levels, boosting oxygen transport.
Better Sleep Quality: Improved recovery from training might also play a role.
Limitations
There were some limitations to the study. The researchers didn’t track participants’ diet adherence, nor did they provide information on their activity levels outside of the resistance program. A crossover design could help mitigate individual variability.
Key Takeaways
Ashwagandha supplementation, at 600-1000mg per day, seems to enhance VO2 max more than exercise alone. It might be particularly useful for athletes experiencing high stress or during intense training blocks. However, long-term use could have side effects such as emotional numbness, potentially affecting training motivation. As always it’s also a supplement that should be used in combination with a solid nutrition and training plan!
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