Ashwagandha for Fitness: Can It Support Exercise and Recovery?
When you're working towards a fitness goal, what happens between workouts can be just as important as the workout itself. Rest, sleep and good nutrition all give your body the opportunity to recover and prepare for your next session.
Ashwagandha has also become increasingly popular among active people. But what exactly is it, and what does the research tell us about ashwagandha, exercise and recovery?
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is a herb traditionally used in Ayurveda, a traditional system of health and wellbeing originating in India.
You may also hear ashwagandha described as an adaptogen. Put simply, this is a term used for certain herbs that are traditionally associated with helping the body adapt to periods of physical or mental stress.
Today, you'll find ashwagandha in capsules, tablets, powders and a growing number of supplements aimed at active lifestyles.
Why Is Ashwagandha Popular for Fitness?
Exercise itself places temporary physical demands on the body. Your muscles then need adequate nutrition and recovery time to adapt to your training.
Interest in ashwagandha for fitness has grown as researchers have begun looking at whether supplementation could have a role alongside exercise.
Some studies have explored areas including strength, exercise performance and recovery. While this is an interesting and developing area of research, ashwagandha shouldn't be considered a shortcut to better fitness.
The foundations still matter most: appropriate training, enough rest, a balanced diet, hydration and sufficient protein.
Ashwagandha and Strength
One of the areas researchers have investigated is whether taking ashwagandha alongside resistance training could influence strength and physical performance.
Some studies have reported improvements in measures of strength among people taking ashwagandha, although research is still developing and results shouldn't be interpreted as meaning that everyone will experience the same effects.
If building strength is your goal, a well-planned resistance programme, adequate nutrition and consistent recovery remain the most important factors.
What About Ashwagandha and Muscle Recovery?
You'll often see ashwagandha described online as a supplement for muscle recovery.
There is some emerging research into ashwagandha and exercise recovery, but it's important not to overstate what a supplement can do.
After exercise, give your body what it needs to recover. That includes enough rest between demanding sessions, good-quality sleep, adequate protein and carbohydrates, hydration and an overall balanced diet.
Ashwagandha can be considered as part of that wider routine rather than a replacement for the fundamentals.
Ashwagandha, Stress and an Active Lifestyle
Ashwagandha is perhaps best known for its traditional association with stress and resilience.
This can make it particularly interesting to people balancing exercise with busy work, family and everyday commitments. Recovery isn't only about your muscles; allowing yourself adequate rest is an important part of maintaining a sustainable exercise routine too.
If you're interested in this aspect of the herb, read our Ashwagandha Benefits guide for a broader look at ashwagandha and its uses.
When Should You Take Ashwagandha for Fitness?
There isn't one time of day that everyone needs to take ashwagandha.
Unlike a pre-workout supplement, it isn't generally something you take immediately before exercising in the expectation of an instant effect. Consistency and following the directions for your particular supplement are more important.
Some people prefer taking it in the morning, while others make it part of their evening routine. The best approach will depend on the individual product and what works comfortably for you.
Always follow the recommended serving instructions on your supplement.
Which Type of Ashwagandha Should You Choose?
Ashwagandha supplements are available as capsules, tablets, powders and liquid formulas. You'll also find different types and strengths of ashwagandha extract.
Rather than simply choosing the product with the biggest number on the label, consider the recommended serving, type of extract and format that will be easiest for you to take consistently.
At Evergreen, we stock a carefully selected range of ashwagandha supplements from trusted health and nutrition brands, so you can compare different options and find one that suits your routine.
The Bottom Line
Ashwagandha is an interesting option for active people and there is growing research into its relationship with exercise, strength and recovery.
However, supplements are only one small part of the picture. Consistent training, balanced nutrition, hydration, good-quality sleep and adequate recovery should always form the foundation of your fitness routine.
If you'd like to explore ashwagandha further, read our guide to Ashwagandha Benefits or browse our range of ashwagandha supplements.
If you are pregnant or breastfeeding, taking medication, have a medical condition or are unsure whether ashwagandha is suitable for you, speak to your GP, pharmacist or another qualified healthcare professional before taking it.
