Ashwagandha is an herbal supplement that has a wide range of benefits related to exercise when supplemented for about 8-12 weeks. This study aims to investigate whether short-term Ashwagandha supplementation can enhance muscle recovery following exercise by measuring muscle strength recovery, swelling, and soreness in the biceps.
The purpose of the study is to determine the effects of Ashwagandha supplementation on recovery from muscle-damaging exercise. Ten to twenty participants will be randomized to receive Ashwagandha supplementation (600 mg/d) or placebo for 10 days. On day 7, participants will perform a muscle damaging exercise session (six sets of concentric and emphasized eccentric repetitions with the biceps). Before and after exercise and at 24, 48, and 72 hours after exercise, isometric muscle strength, muscle swelling (ultrasound), and muscle soreness will be assessed. The investigators hypothesize the Ashwagandha will alleviate symptoms of muscle damage (swelling and soreness) and enhance strength recovery after a bout of muscle-damaging exercise.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
TREATMENT
Masking
TRIPLE
Enrollment
20
600 mg/d Ashwagandha
600 mg/d placebo
University of Saskatchewan
Saskatoon, Saskatchewan, Canada
RECRUITINGChange in isometric biceps strength measured with a dynamometer (Nm)
Time frame: 72 hours
Change in muscle thickness measured with ultrasound (cm)
Time frame: 72 hours
Change in muscle soreness measured with a visual analog scale with scores ranging from 0 (no soreness) to 10 (maximal soreness)
Time frame: 72 hours
Change in sleep quality with the Pittsburgh Sleep Quality Index with scores ranging from 0 (no sleep problems) to 3 (lowest sleep quality)
Time frame: 10 days
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