Ashwagandha Supplementation Stabilizes Hormonal Stress and Enhances Recovery and Power in Team‑Sport Athletes During Pre‑Season Training

Ashwagandha Root Extract Stabilizes Stress Responses in Team-Sport Athletes During Pre-Season, Trial finds

In a newly reported randomized, double-blind trial, athletes from team sports undergoing pre-season training appeared to benefit from daily Ashwagandha root extract. The six-week study suggests the supplement helped preserve hormonal balance and supported recovery and power gains, with notable emphasis on sex-specific responses.

The Trial At A Glance

• Design: Randomized, double-blind, placebo-controlled, six weeks
• Participants: 56 sub-elite male and female athletes from a Barcelona sports academy (rugby, water polo, football)
• groups: ashwagandha (ASH) vs placebo (PLA); 28 athletes per group
• Intervention: 600 mg/day of root-extracted Ashwagandha (KSM-66, >5% withanolides) vs 600 mg/day placebo capsules
• Assessments: Salivary cortisol and cortisone; perceived recovery; muscle strength; aerobic capacity; next-day recovery (Hooper Index)

What The Researchers Did

The teams trained under typical pre-season conditions. Salivary hormones tracked hypothalamic–pituitary–adrenal axis activity. perceived recovery captured daily, along with functional performance tests such as pull-ups and countermovement jumps.

Key Findings by Sex

In female athletes receiving Ashwagandha, researchers observed improved overall recovery scores, reduced soreness after exercise, and lowered fatigue. Importantly, cortisol levels did not rise over the 42-day period, suggesting hormonal stability alongside reported well-being gains.

among male athletes, Ashwagandha users showed enhancements in lower-body power, evidenced by countermovement jump improvements. Both Ashwagandha and placebo groups in males improved in pull-ups, reflecting training adaptation rather than a supplement-driven effect. No meaningful changes were detected in testosterone, DHEA-S, or the testosterone-to-cortisol ratio in either sex.

In the placebo group, female athletes experienced a notable rise in cortisol from baseline to 42 days, while male cortisol levels remained largely stable. Amylase showed a differential interaction in females, though post hoc analyses did not reveal significant subgroup effects. the hormonal and performance shifts were more pronounced in females regarding recovery perception and more evident in males for power output.

Interpretation, Limitations, And Practical Takeaways

The study indicates that 600 mg/day of Ashwagandha root extract over six weeks may yield sex-specific benefits for team-sport athletes during demanding pre-season periods. women tended to report better recovery experiences without hormonal disruption, while men boosted lower-body power with stable stress markers compared with placebo.

Limitations include a sub-elite sample, modest subgroup sizes, no dietary intake control, and environmental training conditions that may limit broader request.Nonetheless, findings support Ashwagandha as a potential supportive tool to help preserve hormonal balance and enhance training adaptation in challenging pre-season phases.

Study Snapshot

Key Facts From The Trial

Item	Details
Dosage	600 mg/day Ashwagandha root extract (KSM-66) withanolide content >5%
Control	Placebo: 600 mg/day chickpea flour capsules
Duration	6 weeks
Participants	56 sub-elite team-sport athletes (28 per group) in Barcelona
Sports Involved	Rugby, water polo, football
Primary Outcomes	Salivary cortisol & cortisone; perceived recovery; muscle strength; aerobic capacity
Major Findings (Females)	Improved recovery metrics; no cortisol rise; reduced DOMS and fatigue
Major Findings (Males)	Enhanced countermovement jump; pull-ups improved in both groups

Bottom Line

For athletes facing the rigors of pre-season, Ashwagandha root extract may offer a nuanced edge: stabilizing stress hormones and supporting recovery in women while boosting power in men. While more robust research is needed to confirm these effects across broader populations, the current results point to a promising, sex-specific approach to supplements during intense training blocks.

What This Means For You

Athletes and coaches might consider Ashwagandha as part of a broader recovery strategy during pre-season, especially where hormonal balance and perceived recovery are concerns. Always consult a healthcare professional before starting any supplement regimen, and consider individual responses and sport-specific demands.

Engage with The Story

Do you already use adaptogens like ashwagandha in training? Have you noticed different responses between male and female athletes during demanding blocks?

Evergreen Takeaways

Adaptogens are not a global fix.They may offer targeted benefits under specific training loads and gender-related physiological differences. As training science evolves,athletes should pair evidence-based supplements with solid sleep,nutrition,and recovery practices to optimize performance and health.

Disclaimer: This information is intended to inform and should not substitute professional medical advice. Always check with a qualified professional before beginning any supplement regimen.

Share your thoughts below and tell us how you balance recovery strategies in your sport. Have you tried Ashwagandha or similar supplements this season?

ra et al., 2021

30 elite soccer midfielders 600 mg full‑spectrum extract daily 12 weeks Faster 30‑m sprint times (−0.12 s), reduced CK‑M (creatine‑kinase) by 22 % Raut et al., 2022 24 female basketball athletes 500 mg KSM‑66® twice daily 6 weeks ↑ 7 % vertical jump height, ↓ 18 % perceived stress (PSS‑10)

All trials reported no serious adverse events and maintained double‑blind integrity.

Understanding hormonal Stress in Team‑Sport Pre‑Season Training

• High‑intensity drills, tactical rehearsals, and rapid volume increases elevate cortisol and suppress testosterone, creating an anabolic‑catabolic imbalance.
• Persistent cortisol spikes impair glycogen resynthesis,increase perceived fatigue,and reduce neuromuscular firing rates – all of which compromise power output during early‑season matches.

How Ashwagandha (Withania somnifera) Modulates the Endocrine Response

1. Adaptogenic Action – The bioactive withanolides interact with the hypothalamic‑pituitary‑adrenal (HPA) axis,attenuating cortisol release during acute stress (Kumar et al., 2023).
2. Testosterone Support – Chronic supplementation has been shown to increase free testosterone by 14‑18 % in resistance‑trained males (Wankhede et al., 2015).
3. Anti‑Oxidant Protection – Up‑regulation of superoxide dismutase (SOD) and glutathione peroxidase reduces oxidative damage to muscle fibers after high‑velocity sprint work (Lopresti & Drummond, 2022).

Key Clinical Evidence for Team‑Sport Athletes

Study	Population	Ashwagandha Dose	Duration	Primary Outcomes
Wankhede et al., 2015	57 male collegiate rugby players	300 mg KSM‑66® (standardized to 5 % withanolides) twice daily	8 weeks	↑ 9.5 % VO₂max, ↓ 27 % cortisol, ↑ 15 % bench‑press repetitions
Mishra et al., 2021	30 elite soccer midfielders	600 mg full‑spectrum extract daily	12 weeks	Faster 30‑m sprint times (−0.12 s), reduced CK‑M (creatine‑kinase) by 22 %
Raut et al., 2022	24 female basketball athletes	500 mg KSM‑66® twice daily	6 weeks	↑ 7 % vertical jump height,↓ 18 % perceived stress (PSS‑10)

All trials reported no serious adverse events and maintained double‑blind integrity.

Practical Dosing Guidelines for Pre‑Season Periodization

1. Loading Phase (Weeks 1‑2) – 600 mg (300 mg BID) of a high‑potency, full‑spectrum extract (≥ 5 % withanolides). This aligns with the dosing that produced the most robust cortisol reductions in the literature.
2. Maintenance Phase (Weeks 3‑8) – 300 mg onc daily, preferably taken with a carbohydrate‑rich meal to enhance absorption.
3. Timing – Consistency is critical; schedule intake at the same clock time each day (e.g., 07:00 h and 19:00 h during loading).
4. Cycling – After 8 weeks, pause for 2‑3 weeks to prevent potential desensitization of the HPA axis.

Integrating Ashwagandha into Team‑Sport Training Programs

• Warm‑up Synergy: Pair a low‑dose (150 mg) Ashwagandha capsule with a pre‑workout carbohydrate drink 30 min before high‑intensity drills to blunt acute cortisol spikes.
• Recovery Sessions: Include a post‑match protein shake supplemented with 300 mg Ashwagandha to accelerate glycogen re‑pletion and reduce muscle soreness.
• Monitoring Tools: Utilize daily salivary cortisol assessments and weekly testosterone‑to‑cortisol ratios (T/C) to gauge endocrine adaptation.Target a T/C increase of ≥ 0.25 units by week 6.

Benefits Beyond Hormonal Balance

• Enhanced Power Generation – Meta‑analysis of 7 RCTs (n = 342) reported an average 6.9 % increase in peak power output (Wingate test) when Ashwagandha was combined with strength training.
• Improved Sleep Quality – Subjective sleep scores (Athens Insomnia Scale) improved by 2‑points, facilitating greater overnight muscle repair.
• Reduced Injury Risk – Lowered inflammatory cytokines (IL‑6, TNF‑α) correspond with a 12 % decrease in non‑contact lower‑limb injuries in a 2023 prospective cohort of collegiate football teams (Hernandez et al., 2023).

Safety profile & Contra‑Indications

• Common Side Effects: Mild gastrointestinal upset (≈ 5 % of users) and transient drowsiness; both resolve with food intake.
• Contra‑Indicated Situations: Thyroid disorders (potential ↑ T₃/T₄), autoimmune conditions, and concurrent use of immunosuppressants.
• Drug Interactions: May potentiate sedatives (benzodiazepines) and interfere with levothyroxine absorption; schedule a 4‑hour gap if both are required.

Monitoring Athlete Response: A Step‑by‑Step checklist

1. Baseline Assessment – Record cortisol, testosterone, CK‑M, VO₂max, and vertical jump height.
2. weekly Check‑Ins – Collect subjective fatigue scores (RESTQ‑Sport) and log any gastrointestinal symptoms.
3. Mid‑Cycle Review (Week 4) – Compare T/C ratio and performance metrics; adjust dose if cortisol remains > 15 % above baseline.
4. Post‑Cycle Evaluation – Re‑measure all baseline biomarkers; document changes in sprint times, power output, and injury incidence.

Real‑World Example: Elite Rugby Sevens Squad (2024)

• Protocol: 600 mg KSM‑66® BID for 3 weeks, followed by 300 mg daily during a 6‑week pre‑season camp.
• Outcomes: Team’s average sprint time over 40 m improved from 5.21 s to 5.08 s; post‑match CK‑M levels fell by 19 %; reported sleep quality rose from 6.3/10 to 7.8/10 (team physiologist report,Rugby Union Federation,2024).

Actionable Takeaways for Coaches and Sports Nutritionists

• Start Early – Initiate Ashwagandha supplementation at least 2 weeks before the first high‑intensity session to allow endocrine stabilization.
• Combine with Periodized Nutrition – pair with adequate carbohydrate (5‑7 g·kg⁻¹ day⁻¹) and protein (1.6‑2.2 g·kg⁻¹ day⁻¹) to maximize anabolic signaling.
• Educate Athletes – Emphasize the importance of adherence, proper timing, and symptom tracking to avoid perceived “over‑supplementation.”
• Document Results – use a shared digital dashboard (e.g., Google Sheets or sport‑specific software) to visualize hormonal trends alongside performance data.

By aligning Ashwagandha supplementation with evidence‑based dosing, rigorous monitoring, and integrated nutrition strategies, team‑sport athletes can achieve a more favorable hormonal milieu, faster recovery, and measurable gains in power during the critical pre‑season window.