Ashwagandha for Muscle Growth: Benefits, Dosage And How to Take It

Ashwagandha for Muscle Growth: Benefits, Dosage & How to Take It

Is Ashwagandha Effective for Muscle Growth?

Yes, Ashwagandha has been shown to be effective for muscle growth, strength, and recovery, especially when combined with resistance training.

How Does Ashwagandha Help Build Muscle?

✅ Increases Testosterone – Some studies suggest that Ashwagandha can boost testosterone levels, which supports muscle growth and strength.

✅ Enhances Strength & Power – Research has found that it improves strength, particularly in exercises like bench press and leg press.

✅ Aids Muscle Recovery – Ashwagandha reduces muscle damage and speeds up recovery, helping you train harder and more frequently.

✅ Reduces Cortisol (Stress Hormone) – Lower cortisol levels mean less muscle breakdown and better overall hormonal balance for muscle gain.

✅ Improves Endurance – It may enhance VO2 max and stamina, helping with performance during workouts.

Scientific Evidence

A 2015 study found that men who took 600 mg of Ashwagandha daily while doing resistance training gained more muscle mass and strength compared to a placebo group.

Recommended Dosage for Muscle Growth

🔹 600 mg per day (standardized to at least 5% withanolides)
🔹 Best taken after a meal to improve absorption
🔹 Can be taken once daily or split into two 300 mg doses (morning and evening)

Best Way to Take Ashwagandha for Muscle Growth

• With Food: Increases absorption and reduces potential stomach discomfort.
• With Healthy Fats: Ashwagandha is fat-soluble, so taking it with food that contains healthy fats (like nuts, avocado, or fish oil) can help.
• Pre-Workout or Post-Workout: Some take it before workouts for stress reduction and endurance, while others take it post-workout to aid recovery.

Conclusion

Ashwagandha is one of the best natural supplements for muscle growth due to its effects on testosterone, recovery, and stress reduction. If you combine it with proper training and nutrition, it can give you an edge in building muscle.

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