By James Stirling, Verve Brand Ambassador & Founder of PWR Home Fitness App

Hi, I’m James Stirling, also known as the London Fitness Guy on Instagram, where I share fitness tips, 30-minute workouts, and motivation with over 1.2 million followers. As a personal trainer and fitness enthusiast, I’m always on the lookout for natural ways to boost performance and recovery. There is growing research on the positive impact Ashwagandha, a supplement I have been consistently using through Transparent Greens V80, is having on performance and recovery. Having reviewed the studies, I want to share the science around this plant’s benefits.

What is Ashwagandha?

Ashwagandha is a natural adaptogen that has been used for centuries in traditional medicine for various health benefits, from stress relief to boosting energy. I first heard about it through fellow athletes and began researching its potential. After incorporating it into my routine, I noticed a few key improvements that align with what the studies have been showing, especially in the areas of strength, endurance, and sleep.

VO2 Max: My Experience with Improved Endurance

In the world of fitness, VO2 max is crucial—it’s essentially a measure of how well your body can use oxygen during exercise. When I started using Ashwagandha, I wasn’t expecting major changes, but after a few weeks, I noticed I could push harder in my cardio sessions. This matches up with what the research says: a study by Verma et al. (2024) showed an 8% increase in VO2 max for those supplementing with Ashwagandha. That might sound small, but for someone like me who relies on consistent, intense workouts, this made a noticeable difference in my stamina during high-intensity intervals. Previous studies have shown even greater improvements—up to 16% in some cases—so it’s clear that Ashwagandha could be a game-changer for endurance.

Strength and Muscle Gains

As a fan of resistance training, I’m always keen to see what can help maximise muscle gains. After adding Ashwagandha to my supplement stack, I experienced a boost in both muscle size and strength, particularly during lower body workouts. Again, the science backs this up. Verma et al.’s study also found that those taking Ashwagandha showed significantly greater improvements in strength and muscle size compared to those who didn’t. It’s not a miracle supplement, but if you’re consistent with your training and recovery, it can certainly give you that extra edge.

Sleep: The Recovery Superpower

For me, recovery is as important as the workout itself. I’ve always known how crucial good sleep is, but it’s something I’ve struggled with, especially when my training load is high. That’s where Ashwagandha has really surprised me. Since taking it, I’ve noticed a significant improvement in the quality of my sleep, and this has had a ripple effect on my overall performance. One recent study by Pinero et al. (2024) showed that people who took Ashwagandha over 90 days reported much better sleep quality. I’d say my experience has been similar—I wake up feeling more rested and ready to take on the day.

Conclusion

From my own experience and the mounting scientific evidence, Ashwagandha is a supplement worth considering if you’re looking to enhance your fitness journey and overall wellbeing. Whether it’s improving endurance, boosting strength, or ensuring better recovery through quality sleep, it’s become a staple in my routine. 

What’s more, I now don't have to think about incorporating it into my routine or have the hassle of purchasing the supplement separately, as a 500mg equivalent dosage is incorporated into my daily Verve V80 Transparent Greens supplement, along with 79 other active ingredients!

Thanks for reading, and I hope my experience can inspire you to take that next step in your fitness journey!

James Stirling
Verve Brand Ambassador & Founder of PWR Home Fitness App

 

References:

Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review - Shoden Promotes Relief from Stress and Anxiety: A Randomized, Double-Blind, Placebo-Controlled Study on Healthy Subjects with High Stress Levels

Effects of Ashwagandha (Withania somnifera) Standardized Root Extract on Physical Endurance and VO2 Max in Healthy Adults Performing Resistance Training: An Eight-Week, Prospective, Randomized, Double-Blind, Placebo-Controlled Study

Effectiveness of Enriched Milk with Ashwagandha Extract and Tryptophan for Improving Subjective Sleep Quality in Adults with Sleep Problems: A Randomized Double-Blind Controlled Trial