Hormonal
Supplementation with 500 mg/day of Sensoril (aqueous ashwagandha extract) for 12 weeks significantly increases maximal strength (1-RM squat and bench press) and aerobic endurance (7.5 km cycling time trial) in recreationally active men undergoing resistance training compared to placebo.
If you are a man who lifts weights recreationally, taking 500 mg of Sensoril (a specific ashwagandha extract) daily for 12 weeks, alongside your normal 4-day/week resistance training, can help you gain more strength and improve your aerobic endurance than training alone. Ensure you are healthy, normotensive, and not taking other ergogenic supplements before starting.
Gains in 1-RM squat (S500: +19.1 ± 13.0 kg vs. PLA +10.0 ± 6.2 kg, p = 0.009) and bench press (S500: +12.8 ± 8.2 kg vs. PLA: +8.0 ± 6.0 kg, p = 0.048) were significantly greater in S500... Changes in the 7.5 km time trial performance were statistically significant in the S500 group (21% faster, p < 0.001), but not in the PLA group (14% faster, p = 0.18).
Why this rating
Randomized, double-blind, placebo-controlled trial with adequate sample size (n=38 analyzed) and statistically significant primary outcomes, though limited to recreationally active men.
Source
Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial
Tim N. Ziegenfuss et al. · Nutrients · 2018
DOI 10.3390/nu10111807
More from this paper
- 12 weeks of 500 mg/day Sensoril supplementation favors body mass distribution by reducing the increase in the android/gynoid ratio compared to placebo, without significantly altering total body fat or lean mass.Good
- 12 weeks of 500 mg/day Sensoril supplementation improves perceived recovery scores and prevents the increase in perceived soreness seen with placebo in recreationally active men.Good
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