Achieving optimal muscle mass involves a combination of regular exercise, a balanced diet, and sometimes, the incorporation of natural supplements. In recent years, the combination of ashwagandha powder and milk has gained attention for its potential to promote muscle growth.
According to a study published in the Journal Of The International Society Of Sports Nutrition, ashwagandha supplements showed a significant increase in muscle mass and strength and may assist resistance training programmes. To understand the benefits of ashwagandha and milk for muscle growth, the team of OnlyMyHealth spoke to Dr Ganesh Chaudhary, Bachelor of Ayurvedic Medicine and Surgery, PHC, Darbhanga, Bihar.
Ashwagandha For Muscle Growth
Ashwagandha is an adaptogenic herb deeply rooted in Ayurvedic medicine. “Known for its ability to help the body adapt to stress and promote overall well-being, ashwagandha has also been studied for its potential impact on muscle strength and mass,” said Dr Chaudhary.
Explaining how ashwagandha works its magic, he listed:
- Muscle Strength Enhancement: Ashwagandha may help enhance muscle strength. Its adaptogenic properties are believed to support the body's response to physical stress, potentially leading to improved exercise performance and, consequently, increased muscle mass.
- Testosterone Regulation: Ashwagandha may have a positive influence on testosterone levels. Testosterone is a key hormone for muscle growth, and maintaining its optimal levels can be crucial for those looking to increase muscle mass.
- Reduced Exercise-Induced Muscle Damage: Ashwagandha has been studied for its potential to reduce exercise-induced muscle damage. By mitigating the effects of physical stress on muscles, it may contribute to faster recovery and, in turn, support muscle growth.
Combining Ashwagandha with Milk
“Milk serves as an excellent medium for consuming ashwagandha, enhancing its absorption and providing additional nutrients beneficial for muscle health,” explained Dr Chaudhary. He listed:
- Protein Content: Milk is a rich source of high-quality protein, including whey and casein. Protein is essential for muscle repair and growth, making the combination of ashwagandha and milk a potent duo for those aiming to increase muscle mass.
- Calcium and Vitamin D: Milk is a natural source of calcium and vitamin D, crucial for maintaining strong and healthy bones. Healthy bones provide a solid foundation for muscle development.
The combination of ashwagandha powder with milk presents a promising avenue for individuals seeking natural ways to enhance muscle mass. However, it's essential to approach such endeavours with a holistic perspective, combining this supplement with a well-balanced diet, regular exercise, and professional guidance for optimal results. As always, individual responses may vary, and consulting with a healthcare professional is recommended for personalized advice.