How Ashwagandha Enhances Workout Recovery

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is a medicinal herb used in Ayurveda. This herb has been used for thousands of years. It's known for helping your body adapt to stress of all kinds, including physical, emotional, or mental stress.

When you think of fitness and recovery, Ashwagandha has always gained appreciation for its mind-blowing benefits. Interestingly, they are backed by both traditional use and modern science.

How Does Ashwagandha Support Post-workout? 

1. Notably Reduces Cortisol Levels 

We all know that after intense exercise, a stress hormone called cortisol rises drastically. However, the rising of the stress hormone is normal in most of the individuals, the chronic increase in cortisol may lead to:

• Muscle loss or muscle breakdown
  

• Poor recovery after the workout
  

• Increased body fat especially around the waist or belly, which might look like obese.
  

• Sleeping problems during the night, which indirectly affect the muscle building process.

Also read: Importance of sleep in muscle recovery

As we have studied, ashwagandha helps in lowering the cortisol levels, which allows your body to slightly change into a recovery mode faster. 

Did you know?

Lower cortisol helps in better muscle recovery and less inflammation.

2. Ashwagandha Improves Muscle Strength and Recovery 

Ashwagandha helps:

• The body to absorb the oxygen properly, which is necessary for overall wellbeing

• Boosting muscle strength for greater endurance in the gym.
  

• Most importantly, Ashwagandha speeds up muscle recovery, which is crucial for maintaining a fitness routine. 

Also read: Avoid these Post-workout mistakes 

Ashwagandha helps in muscle recovery, which means you may return back easily after workouts and may perform a lot better in your upcoming gym sessions.

Did you know?

A study shows that taking Ashwagandha for 8 weeks showed significantly higher gains in muscle mass and strength, compared to those who missed this herb.

3. Reduces Inflammation and Muscle Damage

High-intensity training can cause muscle microtears, leading to inflammation and DOMS (Delayed Onset Muscle Soreness).

Ashwagandha has natural anti-inflammatory properties, which help:

• Reduce muscle soreness

• Decrease markers of muscle damage (like creatine kinase)
  

• Speed up tissue repair

Also read: Follow this Anti-Inflammatory diet today

4. Supports Sleep Quality (Critical for Recovery)

Rest is where the real gains happen. Ashwagandha is known to:

• Improve sleep onset (fall asleep faster)
  

• Deepen REM sleep and overall sleep quality
  

• Reduce nighttime anxiety that can interrupt rest
  

More sleep is equal to more human growth hormone (HGH) release, which leads to better recovery and muscle growth.

5. Boosts Testosterone (in Men)

Testosterone plays a big role in:

• Muscle building
  

• Strength
  

• Recovery
  

• Libido

Also read: Can men boost testosterone from food? 

Some research shows Ashwagandha can naturally raise testosterone levels, especially in men who have slightly low or moderate levels to begin with. This leads to better protein synthesis, recovery, and overall performance.

How to Take Ashwagandha for Recovery

• Form: Capsules, powder, or tincture
  

• Dosage:

• 00–600 mg/day (standardized to 5% withanolides)

• Split into morning and evening doses for best effect
  

• With food to avoid stomach discomfort
  

When to take it:
Post-workout for recovery or 30–60 minutes before bedtime for improved sleep.

What should you keep in mind? 

• Not ideal if you're on thyroid medication (it may increase thyroid hormone levels).
  

• Avoid pregnancy.
  

• Stick to standardized extracts, cheap or unverified products can be low-quality or contaminated.
  

Summary: Ashwagandha & Workout Recovery