In the world of Sports Nutrition and performance, Ashwagandha is well known, but one clinical trial significantly strengthened its reputation in women’s sports.
This randomized, double-blind, placebo-controlled study, published in the European Journal of Sport Science, evaluated the effects of KSM-66 Ashwagandha root extract (600 mg/day) on professional female footballers in Spain. The athletes were monitored for muscle strength and recovery metrics, and the results were pretty impressive.
After 28 days of KSM-66 Ashwagandha supplementation, athletes reported a significant improvement in Total Quality Recovery (TQR), a comprehensive measure of how well their bodies bounced back after games and training. After two weeks of supplementation, they also showed statistically significant improvements in sleep quality, which is one of the most critical aspects of athletic recovery.
And the muscle strength angle? The KSM-66 Ashwagandha group showed notable improvements in grip strength for both left and right hands, averaging an 11.7% increase over baseline, compared with just 3% in the placebo group. The upward trends extended across other strength measures as well, with peak power rising by 7.7% and medicine-ball throw distance improving by 9.3%, reflecting a consistent enhancement in overall muscle performance.
The study also stands out for focusing specifically on female athletes, a population often overlooked in sports nutrition research. With controlled diets, monitored sleep, and validated testing methods, this trial adds much-needed credibility to the role of KSM-66 Ashwagandha, a root-only, full-spectrum extract that’s BSCG- and Informed Ingredient-certified, along with 44 other certifications.
In a performance landscape flooded with synthetic boosters and overstimulating pre-workouts, KSM-66 Ashwagandha brings a clean, plant-based edge that supports real recovery, better sleep, and functional strength.
If you’re training hard, sleeping short, and looking to stay sharp through the grind, it might be time to add clinically backed adaptogens to your stack. This study proves that KSM-66 Ashwagandha doesn’t just reduce stress, it helps you come back stronger.
Reference:
Coope, O. C., et al (2025). Effects of Root Extract of Ashwagandha (Withania somnifera) on Perception of Recovery and Muscle Strength in Female Athletes. European journal of sport science, 25(3), e12265.