Effects of Eight Weeks of Ashwagandha Supplementation on Short-Distance Sprint, Change-of-Direction, and Jump Performance in Competitive Male Handball Players

Ashwagandha (Withania somnifera) has been investigated as a potential ergogenic supplement, but its effects on sprint and change-of-direction performance in competitive handball players remain unclear. This randomized, placebo-controlled study examined the effects of eight weeks of supplementation with 600 mg/day of standardized Withania somnifera root extract containing 5% withanolides in 24 male national second-division handball players (Ashwagandha, n = 12; placebo, n = 12). Participants maintained their habitual training, and resting heart rate, blood pressure, handgrip strength, Squat Jump (SJ), Countermovement Jump (CMJ), Modified Agility Test (MAT), and 10- and 20-m sprint performance were assessed before and after the intervention. Mixed-design repeated-measures analyses revealed significant Group × Time interactions for resting heart rate, MAT performance, and 10- and 20-m sprint times. The Ashwagandha group (AG Group) showed lower resting heart rate and improved change-of-direction and sprint performance compared with baseline, whereas no significant Group × Time interactions were observed for body mass, body mass index (BMI), blood pressure, handgrip strength, SJ, or CMJ. These preliminary findings suggest that eight weeks of Ashwagandha supplementation may improve selected sprint and change-of-direction outcomes in competitive male handball players. Larger trials with prespecified primary outcomes, tighter training-load monitoring, independently verified extracts, and appropriate multiplicity control are warranted.