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Spoilers for this article
- ashwagandha (type of Indian cactus)andmuscle strengthandmusclePositive impact on quantityAccording to the study,ashwagandha (type of Indian cactus)The intake ofmuscle strengthandmuscleIt is likely to contribute significantly to the improvement in volume. In particular.KSM-66It is recommended that you choose a product labeled
- weight trainingandashwagandha (type of Indian cactus)Synergies of： ： Theashwagandha (type of Indian cactus)andweight trainingCombining the two,musclerecovery may be accelerated and performance may be improved.
- side effectand low risk, but caution is required.: In general,ashwagandha (type of Indian cactus)(at sentence-end, falling tone) indicates a confident conclusionside effectand risks are considered low, but caution should be exercised depending on the individual's constitution and existing health conditions. Consultation with a health care professional is especially recommended.
“weight trainingbut it's not easy.muscle strengthis not going up."
"Naturalsupplementindicates certainty, emphasis, etc.muscle strengthI want to enhance the "but what do you want?"
“ashwagandha (type of Indian cactus)I've heard of this, but what exactly are the benefits?"
This article is for those who are interested in this topic.
weight trainingDo you feel that it is difficult to see the results of your efforts?
Maybe,ashwagandha (type of Indian cactus)A traditional Indian herb called "the
this (something or someone close to the speaker (including the speaker), or ideas expressed by the speaker)ashwagandha (type of Indian cactus)ismuscle strengthimprovementmuscleStudies have shown that it is effective in the recovery of
In this article,ashwagandha (type of Indian cactus)How does themuscle strengthand ... andmuscleWe will explain in detail, based on scientific research data, how it affects the amount and body composition.
weight trainingand health, please read to the end.
What is ashwagandha in the first place?
ashwagandha (type of Indian cactus)(scientific name: Withania somnifera Dunal) has been used for thousands of years in Ayurveda, the traditional medicine of India, to treat both physical and mental health problems.stressThe herb has been used as an effective medicine, tonic, and even aphrodisiac.
Nowadays, the effectiveness of these products has been proven by modern science through various clinical studies, and they are attracting attention.
The fruit is an evergreen shrub of the eggplant family. The name comes from the horse's (ashwa) smell (ganda).
Some say it is named after the robust vigor of horses.
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論文の情報
The paper we present here is titled "Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial（日本語訳：ウィザニア・ソムニフェラの補給がmuscle strengthと回復に及ぼす効果の検討：無作為化比較試験）」
| (data) item | information |
|---|---|
| Title. | Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial |
| author (usu. of a particular book, etc.) | Sachin Wankhede, Deepak Langade, Kedar Joshi, Shymal R. Sinha, Sauvik Bhattacharyya |
| Magazines | Journal of the International Society of Sports Nutrition |
| Year of Publication | 2015 |
Background and Objectives of the Study
ashwagandha (type of Indian cactus)ismuscleMany studies have been conducted on the potential effects of enhancing and promoting recovery of
especiallyweight trainingThe effect is to speed up recovery after and,muscle strengthPotential to increase thehas been revealed in scientific studies.
If these effects are confirmed,ashwagandha (type of Indian cactus)is very useful for athletes and fitness enthusiasts.supplementwill be.
research methods
Participant Profile
In this study,50 healthy males aged 20~30 years oldparticipated in the event.
All participants had no past history of severe disease andweight trainingThe requirement was that the applicant must have experience in
| Attributes of Participants | numerical value |
|---|---|
| average age | 25.3 years old |
| body weight (usu. one's own) | 70.2kg |
| weight trainingYears of experience | 2.5 years |
Study Design and Duration
The study design isRandomized, double-blind, placebo-controlled trialand the duration of the study was eight weeks.
- Randomized, double-blind, placebo-controlled trial
-
It is a research technique commonly used in medicine, psychology, and many other research fields.
In this method, subjects are randomly divided into experimental and control groups, and both the researcher and the subjects do not know which group they belong to. This makes it difficult to bias the results of the study and is considered highly reliable.
Participants were randomized to a placebo group and aashwagandha (type of Indian cactus)They were randomly divided into intake groups.
Key and secondary evaluation indicators
Key Evaluation Indicatorswas the change in the single maximal lifting weight (1RM).
findings
In the bench press,ashwagandha (type of Indian cactus)In the treatment groupAverage before administration was 33.21 ± 8.50Kg, improved to 79.26 ± 25.90Kg after administrationI did.
This change was 46.05 ± 23.00Kg (95 % CI: 36.56, 55.54), significantly higher than the placebo group (26.42 ± 16.72Kg, 95 % CI: 19.52, 33.32) (p=0.001).
Bench Press 1RM (Kg)
| Treatment group (mean ± standard deviation) | Placebo group (mean ± standard deviation) | Group comparison (p-value) | |
|---|---|---|---|
| Sample size (n) | n = 25 | n = 25 | |
| Before administration | 33.21 ± 8.50 | 31.35 ± 7.97 | 0.44 |
| post-dose | 79.26 ± 25.90 | 57.77 ± 16.48 | 0.001 |
| variation | 46.05 ± 23.00; 95 % CI: 36.56, 55.54 | 26.42 ± 16.72; 95 % CI: 19.52, 33.32 | 0.001 |
Leg Press 1RM (Kg)
On the other hand, as for the leg press,ashwagandha (type of Indian cactus)In the treatment groupMean pre-dose was 27.89 ± 4.24Kg and change was 14.50 ± 9.04Kg (95 % CI: 10.76, 18.24)It is.
This is significantly higher than the placebo group (9.77 ± 6.27Kg, 95 % CI: 7.18, 12.35), with a p-value of 0.04 between groups.
| Treatment group (mean ± standard deviation) | Placebo group (mean ± standard deviation) | Group comparison (p-value) | |
|---|---|---|---|
| Sample size (n) | n = 25 | n = 25 | |
| Before administration | 27.89 ± 4.24 | 25.22 ± 7.03 | 0.11 |
| variation | 42.38 ± 10.80 | 34.98 ± 10.54 | 0.02 |
| variation | 14.50 ± 9.04; 95 % CI: 10.76, 18.23 | 9.77 ± 6.27; 95 % CI: 7.18, 12.35 | 0.04 |
Caution: The
= p < 0.001 within group comparison
Muscle Size
ashwagandha (type of Indian cactus)school (e.g. of ikebana)muscleThe size of the
In particular, for the arms and chest, the treatment group showed significantly greater improvement than the placebo group.
| Treatment group mean (SD) | Placebo group mean (SD) | Between-group comparison (p-value) | |
|---|---|---|---|
| Sample size (n) | n = 25 | n = 25 | |
| Thigh (cm2) | |||
| Before administration | 107.84 (24.61) | 111.18 (17.15) | 0.58 |
| post-dose | 116.56 (26.04) | 117.40 (19.96) | 0.9 |
| change | 8.71 (10.06); 95% CI: 4.56, 12.87***. | 6.22 (8.76); 95% CI: 2.61, 9.84*. | 0.36 |
| Arm (cm2) | |||
| Before administration | 51.96 (10.88) | 53.13 (14.84) | 0.75 |
| post-dose | 60.85 (13.23) | 58.43 (17.66) | 0.59 |
| change | 8.89 (4.71); 95% CI: 6.95, 10.84***. | 5.30 (4.74); 95% CI: 3.34, 7.25***. | 0.01 |
| Chest (cm) | |||
| Before administration | 101.40 (11.22) | 101.16 (8.93) | 0.93 |
| post-dose | 104.77 (11.09) | 102.58 (8.76) | 0.44 |
| change | 3.37 (1.89); 95% CI: 2.59, 4.15***. | 1.43 (1.45); 95% CI: 0.83, 2.02***. | 0.0002 |
* = p < 0.01; ** = p < 0.001 (within-group comparison)
body fat percentage
In this study,ashwagandha (type of Indian cactus)The intake ofbody fat percentageIt also contributed to the decline in
| Treatment group mean (SD) | Placebo group mean (SD) | Between-group comparison (p-value) | |
|---|---|---|---|
| Sample size (n) | n = 25 | n = 25 | |
| Before administration | 21.60 (3.91) | 22.01 (3.37) | 0.7 |
| post-dose | 18.13 (3.13)** | 20.48 (1.85)* | 0.003 |
| change | -3.47 (3.58); 95% CI: -4.95, -1.99**. | -1.52 (2.58); 95% CI: -2.59, -0.46*. | 0.03 |
* = p < 0.01; ** = p < 0.001 (within-group comparison)
Serum testosterone level (ng/dL)
As mentioned in other studies.ashwagandha (type of Indian cactus)school (e.g. of ikebana)testosteronelevel.
| Treatment group mean (SD) | Placebo group mean (SD) | Between-group comparison (p-value) | |
|---|---|---|---|
| Sample size (n) | n = 25 | n = 25 | |
| Before administration | 630.45 (231.88) | 675.12 (157.02) | 0.43 |
| post-dose | 726.64 (171.55)** | 693.12 (115.04) | 0.42 |
| change | 96.19 (100.14); 95% CI: 54.86, 137.53***. | 18.00 (81.94); 95% CI: -15.83, 51.82 | 0.004 |
** = p < 0.001 (within-group comparison)
Muscle recovery: increase in serum creatine kinase (U/L) from 24 to 48 hours after completion of exercise
In this study, compared to placebomusclestatistically in the recovery ofVery significant effectThe results show that there are
In particular, the reduction in CK (creatine kinase) levels in the treatment group is greater than in the placebo group, and the difference is statistically significant.
| Treatment group mean (SD) | Placebo group mean (SD) | Between-group comparison (p-value) | |
|---|---|---|---|
| Sample size (n) | n = 25 | n = 25 | |
| Before administration | 1478.88 (239.60) | 1406.52 (264.45) | 0.31 |
| post-dose | 16.20 (9.47)** | 99.04 (16.77)** | <0.0001 |
| change | -1462.68 (233.57); 95% CI: -1559.09, -1366.27** | -1307.48 (253.54); 95% CI: -1412.14, -1202.82** | 0.03 |
** = p < 0.001 (within-group comparison)
Study Conclusions
Ashwagandha's Effect on Muscle Strength and Muscle Mass
According to this study,ashwagandha (type of Indian cactus)The intake group wasmuscle strengthThe average weight of the bench press and squat improved by 5.3 kg (bench press) and 6.7 kg (squat), respectively,muscleVolume increased by an average of 2.0 kgI did.
From the results,ashwagandha (type of Indian cactus)The intake ismuscle strengthandmuscleIt is likely to contribute significantly to the improvement of quantity.
Side effects and risks of taking ashwagandha
In general, theashwagandha (type of Indian cactus)is considered to be well tolerated, but some people have mildside effect(e.g., stomach pain, diarrhea) have been reported.
In particular, consultation with a physician is recommended for those who are pregnant, nursing, or taking certain medications.
Practical Measures and Recommendations
How to choose Ashwagandha (KSM-66 is recommended)
ashwagandha (type of Indian cactus)When choosing a product for,KSM-66We recommend that the following be used.
KSM-66is a high-qualityashwagandha (type of Indian cactus)It is an extract and its effectiveness has been confirmed in many clinical trials.
The recommended product is Jarrow Formulas, Inc. ashwagandha (type of Indian cactus)veggiecapsule120 grains".
Buy through this link and automatically save 10% or more in your cart.
High quality used in official clinical trialsKSM-66Made of ®. 120 grains.
How to combine ashwagandha and muscle training
ashwagandha (type of Indian cactus)indicates object of desire, like, hate, etc.weight trainingWhen combined with the following ingestion options
- Before training:ashwagandha (type of Indian cactus)Training about 30~60 minutes after ingesting
- After training:muscleAlso taken after training to aid in the recovery of
- Increase intake on days of high-intensity training
For me, it is one grain in the morning and one in the evening.
summary
How was it? I would like to conclude by summarizing the contents of this article.
Summary of this article
- ashwagandha (type of Indian cactus)The intake of,muscle strengthandmuscleContributes to improved volumeStudies have shown that it is highly likely to do so.
- KSM-66It is stated thatashwagandha (type of Indian cactus)Choosing the right product will ensure a more reliable effect.
- weight trainingIn combination with,muscle strengthNot only to improve,musclerecovery may also be promoted.
- side effectand risks are considered low, but consultation with a medical professional is also important.
- The recommended product is Jarrow Formulas, Inc. ashwagandha (type of Indian cactus)veggiecapsule120 grains" and by taking these(powers of) concentrationexperience increased and exercise performance improved.will be obtained.
That's all for this article. Thank you for reading to the end.
Disclaimer
This site is primarily intended toashwagandha (type of Indian cactus)to provide information about the results of the study and not to provide medical advice.
It is not intended to diagnose, treat, or prevent any specific disease or condition.
Always follow professional advice when using the information on this site.
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