How Much Ashwagandha for Muscle Growth – Detailed Guide, FAQs, & More

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Ashwagandha has various perks and benefits. One of these benefits is muscle growth and recovery. You can use it to keep your muscle in good shape.

However, there are some specific things that you need to keep in check. This is why we have developed this guide to help you understand the effects of ashwagandha on your muscles. 

Without further ado, let’s get into it. 

Ashwagandha Doses for Muscle Growth

It is no surprise that people use ashwagandha for a number of reasons. Muscle gain, muscle growth, and muscle recovery also fall in that category. 

However, you can’t just take any amount of ashwagandha with your diet and hope to increase your muscle mass. 

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So, how much ashwagandha should I take for muscle growth?

According to various fitness experts, a minimum of 500mg daily dose is required for muscle growth. You also have to consume it over a period of at least 5 weeks for visible results.

Unlike protein shakes and supplements, ashwagandha takes quite some time to settle in your body. But once it does, the effects are quite visible. 

Does ashwagandha work on specific muscles? 

As a matter of fact, ashwagandha promotes muscle growth across the entire body. You don’t have to worry about it working on specific parts. 

So, you can easily get your workout in and get substantial muscle mass. A lot of bodybuilders use ashwagandha to rejuvenate and keep their muscles safe from inflammation. 

Now, let’s see what other doses of ashwagandha can do to your muscle growth and mass gain. 

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Different Doses for Muscle Growth

As we have already mentioned that you need at least 500mg to grow your muscles. However, you can increase this dose and change your diet plan accordingly. 

Here are some other doses you can take:

• 600mg over 8 weeks (small dose)
• 750mg over 6 weeks (medium dose)
• 1200mg over 4 weeks (large dose)

Small Dose

Small doses of ashwagandha contain 500mg-600mg of daily dose. You can use this amount if you are just starting to build your muscles up. 

It is recommended for people who are underweight or have slim bodies. A small dose can help your muscles to gain mass slowly over time. 

Why do I need to take it for 8 weeks?

You have to take small doses over an extended period because ashwagandha naturally takes time to settle in. 

After the results start to show on your weight, you can lower the intake even more.

Medium Dose

Medium doses of 750mg-800mg are recommended for people who work out on a daily basis. You can use it as an alternative to protein shakes. 

A medium dose softens up your muscle fibers after a workout and helps them regenerate easily. Moreover, it reduces fatigue on major body parts. 

Do I have to use ashwagandha before or after exercising?

You can divide your ashwagandha intake into 2-3 sections. It is recommended that you take at least one dose of ashwagandha after a workout. 

This will help your muscles to relax and absorb the ashwagandha easily. 

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Large Dose

Large doses of 1000mg-1200mg per day are for people with intensive workout routines. Such a high daily intake can help your muscles to maintain their mass and rigidity. 

You can completely exclude any protein shakes from your diet and use ashwagandha instead. However, you have to be careful about minor headaches and stomachaches.

Why does a high dose show side effects?

It is mainly due to the natural composition of the ashwagandha herb. Not every individual can adapt to high ashwagandha intake easily. 

It is recommended for people who are already using or have used ashwagandha in the past. For new users, it can be tough to adjust in such a short time. 

Various Physical Effects of Ashwagandha

Apart from muscle growth, there are some other physical benefits of ashwagandha on your body. Here’s a list of these benefits:

Stress Relief

Ashwagandha has a natural ability to counter physical stress on your body. It keeps the muscles of your body from fatigue.

Moreover, it trains the stress receptor so your body can handle stress even after you stop using ashwagandha.  

Enhanced Oxygen Intake

Ashwagandha enables your muscles and blood to absorb more oxygen. This provides rejuvenation and fast healing for torn muscles.

This is quite crucial if your routine consists of intensive exercising. 

Testosterone Boost

One other benefit of ashwagandha is that boosts the production of testosterone in your body. It generally helps to lift your mood up and reduce fatigue effects as well. 

Prolonged use can also train your body to keep testosterone levels at a balanced level.

Reduced Sugar Levels

Another active benefit of the ashwagandha herb is that it reduces your blood sugar levels. It enhances the function of the pancreas and keeps your body stable. 

For diabetic patients, this is quite crucial and helpful. Moreover, lower blood sugar levels mean you can perform your daily task more efficiently.

Improved Sleep

Ashwagandha also reduces insomnia symptoms in your body that emerge from mental and physical stress.

It strengthens your stress receptors and makes them durable. Furthermore, it also helps to relax your retinas which are a major cause of insomnia for many individuals. 

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Important Things to Keep in Mind

You can use ashwagandha for muscle growth in any way. However, there are certain things you must always keep in check. Let’s see what they are.

• Always start slow. If you are a new user or coming off a break, it is good practice to start off with small doses of ashwagandha.

• Consult your doctor/physician/nutritionist before you decide on a diet plan. This way, you can develop a stable long-term diet plan based on ashwagandha. 

• Be aware of minor side effects. Symptoms like headaches, nausea, or stomachaches can be an indication that your body is not compatible with ashwagandha. 

• Always divide your daily dose into separate parts. This will help your body absorb the maximum amount of ashwagandha and show quick results. 

Wrapping Things Up…

With this, we come to the end of our post on how much ashwagandha to use for muscle growth. We hope this information proves to be beneficial for you.

Ashwagandha can be used in various amounts to help your muscles grow. It varies from person to person and has different effects based on the amount you use on daily basis. 

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