This week I was sent a box of nutrition from Veloforte.

Inside was a supplement with added ashwagandha. It’s funny how the mind works, once you become aware of something you then see this single thing everywhere.

That’s what’s happened to me and ashwagandha

So what is its role in fitness?

The Main Feature

Leg one: What is ashwagandha?

Ashwagandha, an herb frequently utilised in traditional Ayurvedic medicine, has garnered attention within the realm of performance fitness due to its potential to enhance various aspects of physical performance and recovery. It has been studied for its ability to increase muscle strength and mass by facilitating protein synthesis and mitigating exercise-induced muscle damage. The potential for improving endurance and aerobic capacity by enhancing oxygen utilisation and reducing fatigue during physical exertion has got the fitness world listening.

Moreover, ashwagandha is known for its adaptogenic properties, which can assist the body in managing stress. By reducing cortisol levels, a hormone associated with stress it may aid in recovery and prevent the negative effects of overtraining. Furthermore, there is preliminary evidence suggesting that it may increase testosterone levels, which can potentially contribute to muscle growth and overall physical performance. Although as such an early supplement, take it with a pinch of salt - don’t expect a 1hr20 minute half marathon over night.

Another notable benefit of ashwagandha is its potential to support post-exercise recovery. It may help reduce inflammation, oxidative stress, and muscle damage caused by intense exercise. It doesn’t stop there, additionally is has been linked to improved sleep quality, which as we all know is essential for proper recovery and optimal performance.

T-1: Mental Preparation

Leg 2: Implementing ashwagandha into your routine

The optimal way to incorporate ashwagandha into your nutrition routine may vary depending on factors such as your specific goals, health condition, and the form of the herb you choose. Here are a few common method you can follow:

1. Supplements: Ashwagandha is widely available in capsule or tablet form. Follow the dosage instructions provided on the product label or consult a healthcare professional for personalised guidance. Typically, a recommended dosage ranges from 300 mg to 600 mg per day, taken with meals.

2. Powder: If you prefer using ashwagandha powder, you can mix it into smoothies, shakes, or yogurt. Start with a small dosage, such as 1/2 to 1 teaspoon (2.5 to 5 grams), and gradually increase as needed. Again, it's advisable to consult with a healthcare professional for guidance on dosage and usage.

3. Herbal formulations: Ashwagandha is also a common ingredient in various herbal formulations and adaptogenic blends. These products may come in liquid or powdered form, and the recommended dosage can vary. Carefully follow the instructions provided by the manufacturer or seek professional advice.

It's worth noting that individual responses to ashwagandha may vary, and it may take some time to experience noticeable effects. It is generally recommended to use it for a few weeks or months to gauge its impact on your specific goals.

T-2: Gear to change into

• Ribble 125 Year Anniversary. Shop here.

• Maap Eclipse Edition. Shop here.

• Veja Marlin LT. Shop here.

• Garmin Build Your Own Watch. Shop here.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Leg 3: What else should I consider?

There are several other supplements that have been studied for their potential adaptogenic and performance-enhancing effects, similar to ashwagandha. Rhodiola rosea, an herb known for its adaptogenic properties, has been studied for its potential to improve endurance, reduce fatigue, and enhance cognitive function. Ginseng, including both Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius), has traditionally been used for its adaptogenic effects and has been associated with increased energy, improved cognitive function, and reduced fatigue. Eleuthero (Siberian ginseng), another adaptogenic herb, may help improve endurance, reduce stress, and enhance physical performance. Cordyceps, a fungus, has been studied for its ability to enhance endurance, increase oxygen utilization, and improve exercise performance. Holy basil (Tulsi), an herb used in Ayurvedic medicine, has adaptogenic properties and may help reduce stress, improve cognitive function, and enhance endurance.

In the context of elite endurance sports such as running a marathon or participating in an Ironman, ashwagandha may offer several potential benefits. Its adaptogenic properties can assist athletes in coping with the physical and mental stress associated with intense training and competition.

However, there are some considerations to keep in mind. Individual responses can vary with some athletes experiencing performance benefits while others may not notice significant effects. Determining the optimal dosages and timing for supplementation in endurance sports is an ongoing area of research.

Furthermore, athletes should be aware that some ashwagandha supplements may contain trace amounts of naturally occurring steroidal compounds, which could potentially result in a positive drug test. Choosing supplements from reputable manufacturers and consulting with anti-doping organisations for guidance is advisable.

In summary, while ashwagandha shows promise for endurance sports, further research is needed to establish optimal dosages, timing, and its effects on elite athletes. Athletes should consider individual responses, consult with professionals, and be mindful of potential anti-doping implications before incorporating ashwagandha or any other supplement into their training and competition regimen.

So that’s ashwaganda.

Aid station: Listen as you recover

• Dr Hyman: AMA, Ashwagandha and more. Listen here.

• The Intermittent Fasting Podcast: #297, Ashwagandha, Berberine & more. Listen here.

• Effortless Swimming: Mental Hack for Marginal Mental Gains with Dr Jim Taylor. Listen here.

• Triathlon Mockery Podcast: Strength Training for Triathletes. Listen here.

Coaches Corner

WOTW: High-Intensity Cycling Workout

Intro to the Workout: This high-intensity cycling workout is designed to challenge your cardiovascular system and improve your cycling performance. It consists of a warm-up, a main set with two challenging intervals, and a cool-down period to gradually bring your heart rate down.

Warm-up:

• Begin with 5 minutes of easy pedaling at a moderate intensity to gradually warm up your muscles and increase blood flow.

• Followed by 2 minutes of gentle leg stretches to loosen up your hip flexors, quadriceps, hamstrings, and calves.

Main Set:

1. Interval 1: Hill Climbs

• Find a moderate to high resistance level and maintain a seated climb for 4 minutes, aiming to maintain a cadence of 60-70 RPM.

• After completing the seated climb, transition into a standing climb for 1 minute, increasing the intensity and maintaining a steady cadence of 50-60 RPM.

• Recover for 2 minutes by pedaling at an easy pace with lower resistance.

2. Interval 2: Sprints and Recoveries

• Begin with a 30-second sprint at maximum effort, aiming for a high cadence of 90-100 RPM.

• Immediately after the sprint, recover for 1 minute by pedaling at an easy pace with low resistance.

• Repeat this sprint and recovery cycle for a total of 6 times, pushing yourself to maintain intensity and form throughout.

Cool-down:

• Pedal at an easy pace for 5 minutes, gradually reducing the intensity and allowing your heart rate to decrease.

• Finish with 5 minutes of gentle stretching, focusing on your lower body muscles to release tension and promote recovery.

Remember to listen to your body throughout the workout and adjust the intensity as needed. Stay properly hydrated and fuel your body with nutritious food before and after the workout. Enjoy the challenge and the benefits of this high-intensity cycling session.

Finishing line: Races next week

• 27th May: Mountain Ultra Trail by UTMB® - MUT 100 by UTMB. Explore here.

• 28th May: Ironman Brazil, Florianopolis. Explore here.

• 28th May: Ironman 70.3 Victoria North American TriClub Championship - West. Explore here.

• 27th-28th May: Xterra Lake Garda. Explore here.

Tweet-athlon

MemeOTW

Thank you for reading this weeks newsletter.

You can keep up with us daily on Instagram here and follow my Strava here.

DM me on Instagram personally if you're London based - we're always out for group runners & rides. Connect here.

Have a great week.

Robert