A Natural Supplement for Female Athletes

Want a safe, natural supplement that can improve recovery safely in female athletes? Check out this herb.

Recovery is crucial for athletes and people who work out or train: it helps you to train, to maintain high performance and to prevent injuries.

Ashwagandha is a great herb for working out, but research on female athletes is limited. This double-blind, placebo-controlled study is the very first study to look at the effect of ashwagandha on total quality recovery in female athletes.

30 professional female soccer players were given either a placebo or 600mg a day of ashwagandha root extract for 28 days.

Compared to placebo, the athletes on ashwagandha had significantly better total quality recovery. They also had significantly better sleep. Athletes commonly have worse sleep than nonathletes, and female athletes have worse sleep than male athletes. Sleep is an important component of recovery because it improves muscle repair and athletic performance, and it may reduce the risk of injury.

The ashwagandha was safe: there were no adverse effects

This study suggests for the first time that ashwagandha can safely and significantly improve recovery in female athletes.

European Journal of Sport Science. February 2025;25(3):e12265.

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