{"id":20776,"date":"2025-03-29T18:16:32","date_gmt":"2025-03-29T17:16:32","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=20776"},"modified":"2025-03-29T18:16:34","modified_gmt":"2025-03-29T17:16:34","slug":"ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/","title":{"rendered":"Ashwagandha \u2013 naturalny doping? Czy warto stosowa\u0107 j\u0105 w sporcie?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Co_mowia_badania\" >Co m\u00f3wi\u0105 badania?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Jak_ashwagandha_moze_wspierac_wyniki_sportowe\" >Jak ashwagandha mo\u017ce wspiera\u0107 wyniki sportowe?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Posrednie_korzysci_dla_sportowcow\" >Po\u015brednie korzy\u015bci dla sportowc\u00f3w<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Bezposrednie_korzysci_dla_wynikow_sportowych\" >Bezpo\u015brednie korzy\u015bci dla wynik\u00f3w sportowych<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Optymalne_dawkowanie_ashwagandhy_dla_sportowcow\" >Optymalne dawkowanie ashwagandhy dla sportowc\u00f3w<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Dla_kogo_ashwagandha_moze_byc_szczegolnie_przydatna\" >Dla kogo ashwagandha mo\u017ce by\u0107 szczeg\u00f3lnie przydatna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Czy_ashwagandha_jest_bezpieczna\" >Czy ashwagandha jest bezpieczna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Czy_warto_stosowac_ashwagandhe_w_sporcie\" >Czy warto stosowa\u0107 ashwagandh\u0119 w sporcie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Pytania_i_odpowiedzi\" >Pytania i odpowiedzi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/swiatsupli.pl\/blog\/ashwagandha-naturalny-doping-czy-warto-stosowac-ja-w-sporcie\/#Bibliografia\" >Bibliografia<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a href=\"https:\/\/swiatsupli.pl\/adaptogeny\/c135?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ashwagandha_%E2%80%93_naturalny_doping%3F_Czy_warto_stosowa%C4%87_j%C4%85_w_sporcie%3F\" target=\"_blank\" rel=\"noreferrer noopener\">Adaptogeny <\/a>w sporcie to temat, kt\u00f3ry dopiero nabiera rozp\u0119du, a jednym z najbardziej obiecuj\u0105cych suplement\u00f3w w tej kategorii jest ashwagandha. Znana ze swoich w\u0142a\u015bciwo\u015bci redukuj\u0105cych stres, poprawiaj\u0105cych jako\u015b\u0107 snu i wspieraj\u0105cych regeneracj\u0119, mo\u017ce mie\u0107 tak\u017ce pozytywny wp\u0142yw na wyniki sportowe. Czy rzeczywi\u015bcie warto j\u0105 stosowa\u0107? Jakie korzy\u015bci mog\u0105 odnie\u015b\u0107 zar\u00f3wno sportowcy si\u0142owi, jak i wytrzyma\u0142o\u015bciowi?<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_mowia_badania\"><\/span>Co m\u00f3wi\u0105 badania?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>W ostatnich latach przeprowadzono kilka obiecuj\u0105cych bada\u0144 dotycz\u0105cych wp\u0142ywu ashwagandhy na parametry wysi\u0142kowe:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Przegl\u0105d systematyczny i metaanaliza z 2020 roku<\/strong> (5 bada\u0144, 162 uczestnik\u00f3w) wykaza\u0142a, \u017ce stosowanie ashwagandhy mo\u017ce poprawia\u0107 VO2max (maksymaln\u0105 wydolno\u015b\u0107 tlenow\u0105) u zdrowych doros\u0142ych i sportowc\u00f3w.<\/li>\n\n\n\n<li><strong>Przegl\u0105d 12 bada\u0144<\/strong> (615 doros\u0142ych) sugeruje, \u017ce ashwagandha mo\u017ce r\u00f3wnie\u017c wspiera\u0107 wzrost si\u0142y (1RM), mocy oraz maksymalnej pr\u0119dko\u015bci.<\/li>\n<\/ul>\n\n\n\n<p>Cho\u0107 badania wskazuj\u0105 na pozytywny wp\u0142yw, to wci\u0105\u017c brakuje du\u017cych, dobrze zaplanowanych pr\u00f3b klinicznych. Jednak potencja\u0142 jest widoczny.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_ashwagandha_moze_wspierac_wyniki_sportowe\"><\/span>Jak ashwagandha mo\u017ce wspiera\u0107 wyniki sportowe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Posrednie_korzysci_dla_sportowcow\"><\/span>Po\u015brednie korzy\u015bci dla sportowc\u00f3w<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lepsza jako\u015b\u0107 snu \u2013 regeneracja jest kluczowa dla wzrostu si\u0142y i wytrzyma\u0142o\u015bci.<\/li>\n\n\n\n<li>Redukcja stresu i kortyzolu \u2013 nadmiar kortyzolu wp\u0142ywa negatywnie na mas\u0119 mi\u0119\u015bniow\u0105 i regeneracj\u0119.<\/li>\n\n\n\n<li>Regulacja poziomu testosteronu \u2013 mo\u017ce wspomaga\u0107 anabolizm.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bezposrednie_korzysci_dla_wynikow_sportowych\"><\/span>Bezpo\u015brednie korzy\u015bci dla wynik\u00f3w sportowych<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dzia\u0142anie przeciwzapalne \u2013 mo\u017ce skraca\u0107 czas regeneracji i zmniejsza\u0107 bolesno\u015b\u0107 mi\u0119\u015bniow\u0105.<\/li>\n\n\n\n<li>Dzia\u0142anie antyoksydacyjne \u2013 neutralizuje wolne rodniki powstaj\u0105ce podczas intensywnych trening\u00f3w.<\/li>\n\n\n\n<li>Wp\u0142yw na VO2max \u2013 poprawia wydolno\u015b\u0107 tlenow\u0105, co jest kluczowe dla sport\u00f3w wytrzyma\u0142o\u015bciowych.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/adaptogeny-witania-ospala-aliness-natural-ashwagandha-9-570mg-100vkaps\/p5525?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ashwagandha_%E2%80%93_naturalny_doping%3F_Czy_warto_stosowa%C4%87_j%C4%85_w_sporcie%3F\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-witania-ospala-aliness-natural-ashwagandha-9-570mg-100vkaps.png\" alt=\"\" class=\"wp-image-20777\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-witania-ospala-aliness-natural-ashwagandha-9-570mg-100vkaps.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-witania-ospala-aliness-natural-ashwagandha-9-570mg-100vkaps-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-witania-ospala-aliness-natural-ashwagandha-9-570mg-100vkaps-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-witania-ospala-aliness-natural-ashwagandha-9-570mg-100vkaps-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-witania-ospala-aliness-natural-ashwagandha-9-570mg-100vkaps-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/adaptogeny-witania-ospala-aliness-natural-ashwagandha-9-570mg-100vkaps\/p5525?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ashwagandha_%E2%80%93_naturalny_doping%3F_Czy_warto_stosowa%C4%87_j%C4%85_w_sporcie%3F\">\u00a0Aliness Natural Ashwagandha 9% 570mg 100vkaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Optymalne_dawkowanie_ashwagandhy_dla_sportowcow\"><\/span>Optymalne dawkowanie ashwagandhy dla sportowc\u00f3w<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jednym z problem\u00f3w w badaniach nad ashwagandh\u0105 jest rozbie\u017cno\u015b\u0107 dawek. W eksperymentach stosowano od 120 mg do nawet 1000 mg dziennie.<\/p>\n\n\n\n<p><strong>Rekomendowana dawka:<\/strong><br>400-600 mg\/dzie\u0144 ekstraktu KSM-66 przez 8-12 tygodni. Po tym okresie warto zrobi\u0107 przerw\u0119 i wr\u00f3ci\u0107 do suplementacji, gdy zn\u00f3w poczujemy tak\u0105 potrzeb\u0119.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dla_kogo_ashwagandha_moze_byc_szczegolnie_przydatna\"><\/span>Dla kogo ashwagandha mo\u017ce by\u0107 szczeg\u00f3lnie przydatna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Osoby trenuj\u0105ce si\u0142owo<\/strong> \u2013 mo\u017ce pom\u00f3c w zwi\u0119kszeniu si\u0142y i masy mi\u0119\u015bniowej.<\/li>\n\n\n\n<li><strong>Sportowcy wytrzyma\u0142o\u015bciowi<\/strong> \u2013 poprawa VO2max mo\u017ce wp\u0142yn\u0105\u0107 na wyniki w bieganiu czy kolarstwie.<\/li>\n\n\n\n<li><strong>Osoby zestresowane<\/strong> \u2013 redukcja poziomu kortyzolu wspiera regeneracj\u0119 i og\u00f3lne samopoczucie.<\/li>\n\n\n\n<li><strong>Osoby z problemami ze snem<\/strong> \u2013 lepsza jako\u015b\u0107 snu oznacza lepsze wyniki sportowe i regeneracj\u0119.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Czy_ashwagandha_jest_bezpieczna\"><\/span>Czy ashwagandha jest bezpieczna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak, ashwagandha jest uznawana za bezpieczny suplement, jednak warto pami\u0119ta\u0107 o kilku kwestiach:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nie stosowa\u0107 w okresie ci\u0105\u017cy i karmienia piersi\u0105.<\/li>\n\n\n\n<li>Mo\u017ce obni\u017ca\u0107 ci\u015bnienie krwi, wi\u0119c osoby przyjmuj\u0105ce leki na nadci\u015bnienie powinny skonsultowa\u0107 si\u0119 z lekarzem.<\/li>\n\n\n\n<li>Warto robi\u0107 przerwy w suplementacji (np. 3 miesi\u0105ce stosowania, nast\u0119pnie przerwa).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/adaptogeny-kompleks-promaker-ashwagandha-pro-60kaps\/p10021?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ashwagandha_%E2%80%93_naturalny_doping%3F_Czy_warto_stosowa%C4%87_j%C4%85_w_sporcie%3F\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-kompleks-promaker-ashwagandha-pro-60kaps-1.jpg\" alt=\"\" class=\"wp-image-20778\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-kompleks-promaker-ashwagandha-pro-60kaps-1.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-kompleks-promaker-ashwagandha-pro-60kaps-1-300x300.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-kompleks-promaker-ashwagandha-pro-60kaps-1-150x150.jpg 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-kompleks-promaker-ashwagandha-pro-60kaps-1-768x768.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-kompleks-promaker-ashwagandha-pro-60kaps-1-360x360.jpg 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/adaptogeny-kompleks-promaker-ashwagandha-pro-60kaps\/p10021?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ashwagandha_%E2%80%93_naturalny_doping%3F_Czy_warto_stosowa%C4%87_j%C4%85_w_sporcie%3F\">Promaker Ashwagandha PRO+ 60kaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Czy_warto_stosowac_ashwagandhe_w_sporcie\"><\/span>Czy warto stosowa\u0107 ashwagandh\u0119 w sporcie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tak, ale nie jako g\u0142\u00f3wny suplement na popraw\u0119 wynik\u00f3w sportowych.<\/li>\n\n\n\n<li>Najwi\u0119ksze korzy\u015bci przynosi osobom z problemami ze snem, stresem lub regeneracj\u0105.<\/li>\n\n\n\n<li>Mo\u017ce pom\u00f3c w zwi\u0119kszeniu si\u0142y, wytrzyma\u0142o\u015bci i poprawie VO2max.<\/li>\n\n\n\n<li>Optymalne dawkowanie to 400-600 mg ekstraktu KSM-66 przez 8-12 tygodni.<\/li>\n<\/ul>\n\n\n\n<p>Je\u015bli szukasz naturalnego wsparcia dla organizmu, kt\u00f3re nie tylko poprawi regeneracj\u0119, ale tak\u017ce mo\u017ce pozytywnie wp\u0142yn\u0105\u0107 na Twoje osi\u0105gi, ashwagandha to solidny wyb\u00f3r!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/adaptogeny-ashwagandha-6pak-el-ashwagandha-90kaps\/p11279?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ashwagandha_%E2%80%93_naturalny_doping%3F_Czy_warto_stosowa%C4%87_j%C4%85_w_sporcie%3F\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-ashwagandha-6pak-el-ashwagandha-90kaps.png\" alt=\"\" class=\"wp-image-20779\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-ashwagandha-6pak-el-ashwagandha-90kaps.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-ashwagandha-6pak-el-ashwagandha-90kaps-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-ashwagandha-6pak-el-ashwagandha-90kaps-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-ashwagandha-6pak-el-ashwagandha-90kaps-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/03\/adaptogeny-ashwagandha-6pak-el-ashwagandha-90kaps-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/adaptogeny-ashwagandha-6pak-el-ashwagandha-90kaps\/p11279?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ashwagandha_%E2%80%93_naturalny_doping%3F_Czy_warto_stosowa%C4%87_j%C4%85_w_sporcie%3F\">6PAK EL Ashwagandha 90kaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pytania_i_odpowiedzi\"><\/span>Pytania i odpowiedzi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Czy ashwagandha poprawia wyniki sportowe?<\/strong><br>Tak, badania sugeruj\u0105, \u017ce ashwagandha mo\u017ce poprawia\u0107 si\u0142\u0119, wytrzyma\u0142o\u015b\u0107 (VO2max) oraz moc mi\u0119\u015bniow\u0105.<\/p>\n\n\n\n<p><strong>Czy ashwagandha pomaga w regeneracji po treningu?<\/strong><br>Tak, dzi\u0119ki dzia\u0142aniu przeciwzapalnemu i antyoksydacyjnemu, mo\u017ce zmniejsza\u0107 bolesno\u015b\u0107 mi\u0119\u015bniow\u0105 i przyspiesza\u0107 regeneracj\u0119.<\/p>\n\n\n\n<p><strong>Jak ashwagandha wp\u0142ywa na kortyzol?<\/strong><br>Ashwagandha pomaga obni\u017ca\u0107 poziom kortyzolu, co mo\u017ce poprawia\u0107 regeneracj\u0119 i zmniejsza\u0107 skutki przewlek\u0142ego stresu.<\/p>\n\n\n\n<p><strong>Czy ashwagandha wspiera wzrost masy mi\u0119\u015bniowej?<\/strong><br>Istniej\u0105 badania sugeruj\u0105ce, \u017ce mo\u017ce wspiera\u0107 anabolizm i pomaga\u0107 w budowie masy mi\u0119\u015bniowej poprzez regulacj\u0119 poziomu testosteronu.<\/p>\n\n\n\n<p><strong>Jakie dawki ashwagandhy s\u0105 optymalne dla sportowc\u00f3w?<\/strong><br>Zalecana dawka to 400-600 mg ekstraktu KSM-66 dziennie przez 8-12 tygodni.<\/p>\n\n\n\n<p><strong>Czy mo\u017cna stosowa\u0107 ashwagandh\u0119 bez przerw?<\/strong><br>Wskazane s\u0105 okresowe przerwy (np. 3 miesi\u0105ce stosowania, nast\u0119pnie przerwa).<\/p>\n\n\n\n<p><strong>Czy ashwagandha ma skutki uboczne?<\/strong><br>Mo\u017ce obni\u017ca\u0107 ci\u015bnienie krwi, wi\u0119c osoby z niskim ci\u015bnieniem powinny zachowa\u0107 ostro\u017cno\u015b\u0107. Nie jest zalecana dla kobiet w ci\u0105\u017cy i karmi\u0105cych.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span>Bibliografia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wankhede, S., Langade, D., Joshi, K., et al. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. <em>Journal of the International Society of Sports Nutrition<\/em>.<\/li>\n\n\n\n<li>Lopresti, A. L., Smith, S. J., Malvi, H., Kodgule, R. (2019). Effects of ashwagandha (<em>Withania somnifera<\/em>) on stress, well-being, and exercise performance: A systematic review and meta-analysis. <em>Phytotherapy Research<\/em>.<\/li>\n\n\n\n<li>Shenoy, S., Chaskar, U., Sandhu, J. S., Paadhi, M. M. (2012). Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite athletes. <em>Journal of Ayurveda and Integrative Medicine<\/em>.<\/li>\n\n\n\n<li>Salve, J., Pate, S., Debnath, K., Langade, D. (2019). Adaptogenic and ergogenic effects of <em>Withania somnifera<\/em> (ashwagandha) root extract in healthy adults: a randomized controlled trial. <em>Cureus<\/em>.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Adaptogeny w sporcie to temat, kt\u00f3ry dopiero nabiera rozp\u0119du, a jednym z najbardziej obiecuj\u0105cych suplement\u00f3w w tej kategorii jest ashwagandha. Znana ze swoich w\u0142a\u015bciwo\u015bci redukuj\u0105cych stres, poprawiaj\u0105cych jako\u015b\u0107 snu i wspieraj\u0105cych regeneracj\u0119, mo\u017ce mie\u0107 tak\u017ce&#8230;<\/p>\n","protected":false},"author":6,"featured_media":20780,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1380],"tags":[2960,1970,2961,2558,2962,2133,1876],"class_list":{"0":"post-20776","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suplementy-naturalne","8":"tag-ashwagadha","9":"tag-czy","10":"tag-ja-2","11":"tag-naturalny","12":"tag-sporcie","13":"tag-stosowac","14":"tag-warto"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ashwagandha \u2013 naturalny doping? 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