One reason people have come to trust us at the Great Green Wall is that we look deep into clinical studies and scientific research to find out what the data and facts say about nutrients, diets, and supplements.
So when someone asked me if Ashwagandha could really help build muscle mass, I took a full day to research this medicinal herb to find out what I could. I already knew that it could have powerful T-Boosting effects, but I also found several studies that it really can build muscle mass independent of T-Gains. Here’s what I found.
What You Need to Know:
I found several studies showing increased muscle mass, strength, and stamina across groups taking Ashwagandha while weight training. Here I’ll present some of the numerical data that was published.
8 week study
Another 8 week study took a battery of tests to arrive at the Absolute Power of human subjects by measuring the weight and speed of various lifts to determine the force they could exert. Men in the Ashwagandha group had a 9% increase in total absolute power, statistically significantly higher than the placebo group (<1%).
Conclusions We Can Draw
In all of these studies we’re given detailed statistics, measurements, and recordings for men’s:
- body fat,
- muscle mass,
- strength, and
- recovery time.
Every single metric measured was significantly better than resistance training alone.
But that’s not the end of the story. Luckily for us, and to the credit of the scientists conducting these trials, we have some evidence for how Ashwagandha is leading to muscle growth.
Possible Mechanisms of Action
Seeing evidence that a compound works, no matter how good the evidence, isn’t as powerful as knowing how the compound works. Let’s take a look at some of the ways Ashwandha can help you build muscle on a cellular level.
As we mentioned earlier, Ashwagandha may play an important role in ATP cycling. ATP, or Adenosine Triphosphate, is the trigger that tells muscles to contract. In order for that to happen, phosphate breaks off of the ATP molecule and passes through the barrier between the nerve and the muscle, and tells the muscle to fire.
Now the ATP molecule is ADP (diphosphate), and needs help getting its Phosphate molecule back so it can trade it again for a muscle firing. ADP gets its Phospate back through ionic interaction with other electrolytes, such as Magnesium.
This Creatine burst can lead to better ATP exchange, and more importantly, better muscle recovery. As our muscles tear themselves down during intense, muscle-building workouts, they need time and nutrients to recover. More Creatine, via Ashwagandha, can help you recover faster.
Readers of the Great Green Wall know that Ashwagandha has a mountain of evidence supporting its use as a T-Booster. That means that, in addition to its ATP and Creatine effects, Ashwagandha can help you produce more of the hormone necessary for muscle growth.
Without Testosterone, in men or women, there would be no muscle development. Even if there were, our bones need Testosterone to build themselves strong enough to withstand the torque of added muscle. Ashwagandha root can help get that Testosterone up and running to the systems where you need it most.
Is Ashwagandha Safe?
Absolutely. None of the over half-dozen studies I read reported any adverse effects or other issues. Also, we’ve researched multiple effective Testosterone supplements that have Ashwagandha, and all of them have a clean track record for safety.
I’ve written literally hundreds of articles on fitness and health, and I’ve reached thousands of readers. In all of those pieces, I’ve rarely seen a natural herb with such a solid track record of improving a health outcome. And, it’s completely safe and 100% legal.
So whether you’re looking for one more thing to push you to a peak physique, or you want an all-around fitness supplement that can help you with your resistance training and muscle-building, look for quality supplements containing healthy doses of Ashwagandha. It’s one ingredient that may make the difference in deciding between two products, and it could make an even bigger difference in the gym.