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Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial.
Nutrients. 2018 Nov 20; 10(11)N

Abstract

Withania somnifera (Ashwagandha) is an Ayurvedic herb categorized as having "rasayana" (rejuvenator), longevity, and revitalizing properties. Sensoril® is a standardized aqueous extract of the roots and leaves of Withania somnifera. Purpose: To examine the impact of Sensoril® supplementation on strength training adaptations. Methods: Recreationally active men (26.5 ± 6.4 years, 181 ± 6.8 cm, 86.9 ± 12.5 kg, 24.5 ± 6.6% fat) were randomized in a double-blind fashion to placebo (PLA, n = 19) or 500 mg/d Sensoril® (S500, n = 19). Body composition (DEXA), muscular strength, power, and endurance, 7.5 km cycling time trial, and clinical blood chemistries were measured at baseline and after 12 weeks of supplementation and training. Subjects were required to maintain their normal dietary habits and to follow a specific, progressive overload resistance-training program (4-day/week, upper body/lower body split). 2 × 2 mixed factorial ANOVA was used for analysis and statistical significance was set a priori at p ≤ 0.05. Results: 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 DEXA-derived android/gynoid ratio (S500: +0.0 ± 0.14 vs. PLA: +0.09 ± 0.1, p = 0.03) also favored S500. No other between-group differences were found for body composition, visual analog scales for recovery and affect, or systemic hemodynamics, however, only the S500 group experienced statistically significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores. Clinical chemistry analysis indicated a slight polycythemia effect in PLA, with no other statistical or clinically relevant changes being noted. Conclusions: A 500 mg dose of an aqueous extract of Ashwagandha improves upper and lower-body strength, supports a favorable distribution of body mass, and was well tolerated clinically in recreationally active men over a 12-week resistance training and supplementation period.

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Authors+Show Affiliations

Ziegenfuss TN
The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA. tz@appliedhealthsciences.org.
Kedia AW
The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA. Awkedia@sbcglobal.net.
Sandrock JE
The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA. jh@appliedhealthsciences.org.
Raub BJ
The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA. br@appliedhealthsciences.org.
Kerksick CM
Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, 209 S. Kingshighway, St. Charles, MO 63301, USA. ckerksick@lindenwood.edu.
Lopez HL
The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA. hl@appliedhealthsciences.org.

MeSH

AdultBody CompositionDietary SupplementsDouble-Blind MethodErythrocyte CountErythrocytesHumansLipoproteins, LDLMaleMuscle StrengthMuscle, SkeletalPhysical EndurancePlacebosPlant ExtractsResistance TrainingSports Nutritional Physiological PhenomenaWithaniaYoung Adult

Pub Type(s)

Journal Article
Randomized Controlled Trial

Language

eng

PubMed ID

30463324

Citation

Ziegenfuss, Tim N., et al. "Effects of an Aqueous Extract of Withania Somnifera On Strength Training Adaptations and Recovery: the STAR Trial." Nutrients, vol. 10, no. 11, 2018.
Ziegenfuss TN, Kedia AW, Sandrock JE, et al. Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients. 2018;10(11).
Ziegenfuss, T. N., Kedia, A. W., Sandrock, J. E., Raub, B. J., Kerksick, C. M., & Lopez, H. L. (2018). Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients, 10(11). https://doi.org/10.3390/nu10111807
Ziegenfuss TN, et al. Effects of an Aqueous Extract of Withania Somnifera On Strength Training Adaptations and Recovery: the STAR Trial. Nutrients. 2018 Nov 20;10(11) PubMed PMID: 30463324.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. AU - Ziegenfuss,Tim N, AU - Kedia,Anurag W, AU - Sandrock,Jennifer E, AU - Raub,Betsy J, AU - Kerksick,Chad M, AU - Lopez,Hector L, Y1 - 2018/11/20/ PY - 2018/09/26/received PY - 2018/10/31/revised PY - 2018/11/16/accepted PY - 2018/11/23/entrez PY - 2018/11/23/pubmed PY - 2019/1/29/medline KW - Ashwaganhda KW - Ayurvedic KW - DEXA KW - exercise KW - placebo KW - resistance training KW - strength JF - Nutrients JO - Nutrients VL - 10 IS - 11 N2 - Withania somnifera (Ashwagandha) is an Ayurvedic herb categorized as having "rasayana" (rejuvenator), longevity, and revitalizing properties. Sensoril® is a standardized aqueous extract of the roots and leaves of Withania somnifera. Purpose: To examine the impact of Sensoril® supplementation on strength training adaptations. Methods: Recreationally active men (26.5 ± 6.4 years, 181 ± 6.8 cm, 86.9 ± 12.5 kg, 24.5 ± 6.6% fat) were randomized in a double-blind fashion to placebo (PLA, n = 19) or 500 mg/d Sensoril® (S500, n = 19). Body composition (DEXA), muscular strength, power, and endurance, 7.5 km cycling time trial, and clinical blood chemistries were measured at baseline and after 12 weeks of supplementation and training. Subjects were required to maintain their normal dietary habits and to follow a specific, progressive overload resistance-training program (4-day/week, upper body/lower body split). 2 × 2 mixed factorial ANOVA was used for analysis and statistical significance was set a priori at p ≤ 0.05. Results: 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 DEXA-derived android/gynoid ratio (S500: +0.0 ± 0.14 vs. PLA: +0.09 ± 0.1, p = 0.03) also favored S500. No other between-group differences were found for body composition, visual analog scales for recovery and affect, or systemic hemodynamics, however, only the S500 group experienced statistically significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores. Clinical chemistry analysis indicated a slight polycythemia effect in PLA, with no other statistical or clinically relevant changes being noted. Conclusions: A 500 mg dose of an aqueous extract of Ashwagandha improves upper and lower-body strength, supports a favorable distribution of body mass, and was well tolerated clinically in recreationally active men over a 12-week resistance training and supplementation period. SN - 2072-6643 UR - https://www.unboundmedicine.com/medline/citation/30463324/Effects_of_an_Aqueous_Extract_of_Withania_somnifera_on_Strength_Training_Adaptations_and_Recovery:_The_STAR_Trial_ DB - PRIME DP - Unbound Medicine ER -