Ashwagandha

What Does Ashwagandha Do?

Ashwagandha is a premier adaptogenic herb that helps your body maintain homeostasis by modulating the endocrine and nervous systems. In a pre-workout context, it acts as a performance stabilizer that prevents the physical and mental fatigue associated with high-intensity training.

• Cortisol Regulation: It is clinically proven to lower serum cortisol levels, preventing the muscle-wasting catabolic state that often follows intense exercise.
• Strength and Hypertrophy: By optimizing the hormonal environment, studies have shown significant increases in 1RM strength and muscle size compared to placebo groups.
• Cardiorespiratory Endurance: Ashwagandha enhances VO2 max, improving the efficiency with which your body uses oxygen during grueling metabolic conditioning.
• Reduced Muscle Damage: It helps lower creatine kinase levels, a marker of muscle damage, which translates to faster recovery times between sessions.

Clinical vs. Gym Bro Dosing

Key Insight: Unlike caffeine which works instantly, Ashwagandha is a cumulative ingredient. You won't feel it "kick in" during your first set; rather, you will notice improved recovery and stamina after 2-4 weeks of consistent daily use.

Side Effects & Warnings

• Lethargy: Because it lowers stress, some users feel a sense of relaxation that can border on drowsiness if taken too close to a workout.
• Gastrointestinal Distress: High doses, especially of raw root powder rather than extracts, can cause mild stomach cramping or diarrhea.
• Thyroid Interaction: It may increase thyroid hormone levels, which requires caution for those with pre-existing hyperthyroidism.

Tip: If you find that Ashwagandha makes you feel too "chill" to attack the weights, move your dosage to your post-workout meal or right before bed to maximize its recovery benefits without blunting your training intensity.