What Does Ashwaganda Do in Pre-Workout?

Medically reviewed by Dr Dimitar Marinov
What Does Ashwaganda Do in Pre-Workout?

For those wanting to know more about pre-workout supplements – whether you’re new to it or not – one ingredient you’ll come across is Ashwagandha. But what is it, and why is it used on pre-workout? 

Read on to find out everything you need to know about Ashwagandha and the role it plays in pre-workout – its benefits, side effects, and when and how to take it; we’ve got it all right here.

What is Ashwagandha?

What is Ashwagandha?

Ashwagandha is what is referred to as an adaptogen. It’s a small, evergreen shrub with yellow flowers native to parts of Africa, Southeast Asia and India. 

People have used extracts from the leaves and roots of this plant in traditional Ayurveda, an alternative medicine based on Indian principles of natural healing, to treat a variety of conditions, such as anxiety, stress and infertility thanks to its bioactive compounds that exert antioxidant, anti-inflammatory, and immunomodulatory activities. 

But Ashwagandha supplements can also used before a workout as it could help to increase muscle mass, reduce body fat and improve strength in men

What Are The Benefits Of Ashwagandha In Pre-workout Supplements?

There are so many proven health benefits of Ashwagandha root extract in pre-workout, some of the potential benefits being that they may:

Reduce inflammation: Ashwagandha contains bioactive compounds – like Withaferin-A (WA) – that could help to significantly reduce levels of inflammatory markers.

In a recent study in 2021, where researchers gave COVID-19 patients an Ayurvedic medicine with 0.5g of Ashwagandha powder, the results showed it reduced the levels of the inflammatory markers in patients compared to the placebo group.

Improve exercise performance: some studies indicate that ashwagandha may improve physical performance by showing an enhanced maximum oxygen consumption (VO2 max) in athletes and healthy adults

Increase strength in males: one study has shown that males who took part in resistance training for 8 weeks and ingested 600 mg of ashwagandha daily had significantly greater muscle growth.

Reduce blood sugar: this is one potential benefit that has limited research and will require further studies, but limited research suggests that Ashwagandha root extract could significantly lower blood sugar, insulin, blood lipids, haemoglobin A1c (HbA1c) and oxidative stress markers.

Improve cognitive function: taking ashwagandha has been shown in clinical studies that there are significant improvements in cognitive function by benefitting attention, executive functioning, performance on cognitive tasks and attention. In order for experts to draw a stronger conclusion on this particular benefit, more research is needed.

Reaping the benefits from this medicinal herb is a process that requires patience as they are usually felt after the levels start to build up in the body.

What Is The Recommended Dosage Of Ashwagandha?

The recommended dosage of Ashwagandha, when taken in capsule form, is generally between 450 milligrams and 2 grams daily. It’s always advisable to start with a low dosage and build up and increase your dosage gradually while taking it consistently. 

When Should You Take Ashwagandha?

To ensure you’re taking Ashwagandha most effectively, it is best taken in a single dose, or it can be split across two meals.

Where Can I Buy Pre-Workout Supplements With Ashwagandha In?

When looking for Ashwagandha in a pre-workout, we suggest looking at the range of Power Supps products available on the site. 

You can also buy Ashwagandha in capsule form from local pharmacies. We always recommend buying from a reputable retailer to ensure you buy a high-quality product.

What Are The Potential Side Effects Of Ashwagandha Supplementation?

Ashwagandha is usually safe for consumption when used for up to a period of three months. However, there have been cases where people have reported the following adverse effects: 

  • drowsiness
  • diarrhoea
  • upper gastrointestinal discomfort
  • vomiting

Who is Ashwagandha best for?

Ashwagandha is best for active adults looking for a natural alternative to help boost their workouts.  

Who should not take Ashwagandha?

Ashwagandha is not recommended for anyone who:

  • Is pregnant and/or breastfeeding 
  • Has issues with their liver 
  • Is taking benzodiazepines or other medications
  • Has an autoimmune condition
  • Has prostate cancer
  • Has problems with their thyroid
  • Is about to have surgery

Final Thoughts On Ashwagandha Do in Pre-workout Supplements

This medicinal herb has the potential to help people make the best of their workouts by potentially improving their physical and mental health. However, the effects of Ashwagandha are not instant and require it to build up in your system before you notice the benefits. It also might not help everyone, and therefore, you should always consult a medical professional before deciding whether to add it to your supplement regimen.  

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