The use of protein powder with ashwagandha has also been on the rise among health and wellness enthusiasts due to its powerful combination that can help in improving overall health, muscle recovery, stress relief etc. In this article, we will discuss the advantages of using protein powder with ashwagandha and who should take it to get better results. We will also find out how to choose a suitable product for your goals.
UNDERSTANDING PROTEIN POWDERS
Why Protein is Essential
Proteins are the major macronutrients in human bodies that act as a basis for the formation of many structures and functions such as proteins. It participates in tissue repair and reconstruction, synthesis of hormones and enzymes as well as regulation of a normal immune response[^1] Protein consumption is crucial for good overall health and wellbeing.
Types of Protein Powders
There are several types of protein powders available on the market, which can be derived from various sources such as:
- Whey protein: Whey protein is a complete protein derived from milk that contains all the nine essential amino acids. It is rapidly and widely utilized among athletes, and bodybuilders[^2^].
- Casein protein: Similarly, casein protein is another type of milk-based slow-digesting proteins that release amino acids over a long period which makes it perfect for muscle recovery during sleep[^3].
- Soy protein: Soy protein is a complete plant-based source of proteins and thus an ideal choice for vegans and vegetarians[^4^].
- Pea protein: Pea protein is another plant source of proteins, which has hypoallergenicity, ease in digestibility and richness in essential amino acids[^5^].
- Hemp protein: Hemp protein is a vegetable derived from the seeds of hemp plants that are quickly absorbed and contain omega-3 fatty acids[^6].
ASHWAGANDHA: AN ANCIENT REMEDY
Ashwagandha (Withania somnifera) is an adaptogenic herb that has been used for centuries in the Ayurveda medicine to promote overall health and wellness. Adaptogens are natural compounds that allow the body to adapt and resist stress[^7^].
The Benefits of Ashwagandha
Ashwagandha offers several health benefits, which include:
- Stress reduction: Ashwagandha has been demonstrated to assist in reducing stress and anxiety by lowering cortisol concentration levels as well as supporting the body’s response system for dealing with stress[^8]. 2. Improved cognitive function: This is because Ashwagandha has been found to enhance memory, cognitive performance and brain health in general owing to its antioxidant nature as well anti-neurodegenerative properties[^9^].
- Enhanced physical performance: Ashwagandha can enhance physical performance, endurance and strength by supporting the body’s energy production system reduction of fatigue[^10^].
- Immune support: Ashwagandha has been demonstrated to boost the immune system by influencing immuno cell production and modulating inflammation[^11^]
PROTEIN POWDER WITH ASHWAGANDHA: A DYNAMIC DUO
Incorporating protein powder with ashwagandha provides a variety of benefits that contribute to supporting general health, muscle recovery and stress reduction.
Benefits of the Combination
- Enhanced muscle recovery: The protein powder and ashwagandha combination can help in muscle recovery after exercise by supplying the required amino acids for repairing of muscles, along with promoting a healthy stress response[^12^].
- Improved physical performance: Ashwagandha, being an adaptogenic herb can increase physical performance and endurance when combined with protein powder making this combination best for athletes or fitness enthusiasts[^13^].
- Stress relief and mental well-being: The interaction of protein powder with ashwagandha can aid in reducing stress and anxiety, improving moods, and enhancing cognitive function which makes it a potent tool for mental health[^14^].
- Immune support: A combination of protein and ashwagandha contributes to an effective immune system, which is a crucial part of any wellness approach[^15].
Who Should Consider Using It?
Protein powder with ashwagandha can be beneficial for a wide range of individuals, including:
- Athletes and fitness enthusiasts: This combination can support muscle recovery, improve physical performance and handle stress levels for those who practice regular exercise or sports.
- Individuals experiencing stress or anxiety: The adaptogenic nature of ashwagandha is beneficial in reducing stress and anxiety because it helps the body to respond appropriately to a threatening situation thus promoting mental well-being.
- Vegans and vegetarians: The combination of plant-based protein powders with ashwagandha can serve a complete source of proteins for those who follow a vegan or vegetarian diet.
- Individuals seeking overall health and wellness: The mixture of protein powder with ashwagandha helps to maintain overall health, immunity and well-being for those who like a healthy lifestyle.
CHOOSING THE BEST PROTEIN POWDER WITH ASHWAGANDHA
When selecting a protein powder with ashwagandha, consider the following factors:
- Protein source: Select a protein source that fits your dietary needs, whether whey or casein in the case of non-vegetarians and soya pea or hemp for vegans vegetarians.
- Ashwagandha quality: Seek a product that contains an ashwagandha extract standardized to contain high concentrations of withanolides, the active compounds contributing to its health benefits.
- Additional ingredients: Remember any sugar that has been added, artificial sweeteners or other additives present in the product.
- Certifications and third-party testing: Choose certified products that have gone through third-party testing for quality, safety and purity.
PRECAUTIONS AND SIDE EFFECTS
While protein powder with ashwagandha is generally considered safe for most individuals, some precautions and side effects should be considered:
- Allergies and sensitivities: Others may be allergic or sensitized to some protein sources or ingredients in the protein powders. You have to select a product that meets your personal needs and tastes.
- Drug interactions: The use of ashwagandha may have interactions with some drugs, such as thyroid medications or sedatives and blood pressure meds[^16^]. If you are on any medications then it is recommended that you consult your doctor before using ashwagandha.
- Pregnancy and breast-feeding: While ashwagandha is a herb, its use should be avoided by pregnant and nursing women since there are few studies regarding the safety of this plant during these stages [^17].
- Overconsumption: Excessive consumption of protein can cause various side effects, including kidney strain, digestion problems or nutrient imbalance[^18^]. It is important to follow the serving size prescribed and also consider your total daily protein intake from all sources.
CONCLUSION
The combination of protein powder with ashwagandha is a potent mix that can improve general wellness, muscle recovery and help relieve stress. With the knowledge of advantages that this dynamic duo has to offer and by selecting a suitable product for your needs, you can implement this powerful supplement into your wellness routine in order to achieve optimal health and performance.
REFERENCES
- Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. https://doi.org/10.17226/10490.
- Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best? Journal of Sports Science & Medicine, 3(3), 118–130.
- Boirie, Y., Dangin, M., Gachon, P., Vasson, M. P., Maubois, J. L., & Beaufrère, B. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences, 94(26), 14930–14935.
- Hughes, G. J., Ryan, D. J., Mukherjea, R., & Schasteen, C. S. (2011). Protein digestibility-corrected amino acid scores (PDCAAS) for soy protein isolates and concentrate: Criteria for evaluation. Journal of agricultural and food chemistry, 59(23), 12707-12712.
- Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, M. H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3.
- House, J. D., Neufeld, J., & Leson, G. (2010). Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method. Journal of agricultural and food chemistry, 58(22), 11801-11807.
- Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188-224.
- Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255.
- Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions. Journal of dietary supplements, 14(6), 599-612.
- Sandhu, J. S., Shah, B., Shenoy, S., Chauhan, S., Lavekar, G. S., & Padhi, M. M. (2010). Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. International journal of Ayurveda research, 1(3), 144.
- Bani, S., Gautam, M., Sheikh, F A., Khan, B., Satti, N. K., Suri, K. A., Qazi, G. N., & Patwardhan, B. (2006). Selective Th1 up-regulating activity of Withania somnifera aqueous extract in an experimental system using flow cytometry. Journal of ethnopharmacology, 107(1), 107-115.
- Ziegenfuss, T. N., Kedia, A. W., Sandrock, J. E., Raub, B. J., Kerksick, C. M., & Lopez, H. L. (2018). Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients, 10(11), 1807.
- Shenoy, S., Chaskar, U., Sandhu, J. S., & Paadhi, M. M. (2012). Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. Journal of Ayurveda and integrative medicine, 3(4), 209.
- Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine, 4(5), 1-12.
- Iqbal, N., & Khan, N. A. (2006). Immunosuppressive activity of an ethanolic extract of Withania somnifera (L.) Dunal. Journal of biomedical and environmental sciences, 19, 4.
