Ashwagandha for Athletes: My Protocol for Cortisol & Recovery

A 28-year-old triathlete—let's call him Mark—came to me last season complaining about his performance plateau. He was training 12-14 hours a week, sleeping 8 hours, eating clean... but his race times weren't budging. Worse, he felt constantly "wired but tired"—jittery during the day, then crashing hard at night. When we ran his cortisol levels, the pattern was textbook: elevated morning cortisol that stayed high all day, with poor diurnal rhythm. His body was stuck in fight-or-flight mode, and his training adaptation had flatlined.

This is where ashwagandha entered the picture. I've used this adaptogen with dozens of athletes over the past five years, and when dosed correctly, it can be a game-changer for managing training stress. But—and this is critical—most athletes take it wrong. They either use the wrong form, wrong dose, or wrong timing, then wonder why they're not seeing results.

Quick Facts Box

What the Research Actually Shows

Okay, let's get into the data—because there's some solid evidence here, but also a lot of hype we need to cut through.

A 2021 randomized controlled trial (PMID: 34254920) specifically looked at recreationally active men (n=58) taking 600 mg of ashwagandha root extract daily for 8 weeks. The results? The ashwagandha group showed significantly lower cortisol levels (p=0.001) compared to placebo, along with improved VO2 max and muscle strength. The researchers noted the cortisol reduction was about 24.2% from baseline—that's not trivial.

But here's where it gets interesting for endurance athletes: a 2020 study published in the Journal of the International Society of Sports Nutrition (doi: 10.1186/s12970-020-00372-7) followed elite cyclists (n=40) during high-intensity training. The group taking 600 mg/day of ashwagandha extract had better recovery markers—lower CRP (an inflammatory marker) and better perceived recovery scores—compared to placebo. The effect size was moderate (Cohen's d = 0.62), but in competitive sports, that's meaningful.

Now, I need to be honest about the limitations. Most studies are 8-12 weeks long, and we don't have great data on long-term use beyond 6 months. Also—and this drives me crazy—many supplement companies cite studies using specific extracts (like KSM-66), then put cheaper, non-standardized ashwagandha in their products. The withanolide content matters. ConsumerLab's 2023 testing found that 3 out of 13 ashwagandha products had less than half the labeled withanolides. That's why I stick with brands that use clinically studied extracts.

Dosing & Recommendations: My Clinical Protocol

So how do I actually use this with athletes? It's not just "take some ashwagandha." The details matter.

Form first: You want a standardized extract, either KSM-66® (typically 5% withanolides) or Sensoril® (typically 10% withanolides). The raw root powder is too variable—I've seen athletes take grams of it with zero effect. With Mark, we started with Jarrow Formulas' KSM-66 because it has the most human research behind it.

Dosing: For most athletes, 300-600 mg daily of the extract. I usually start at 300 mg (that's one capsule of most KSM-66 products) and assess after 4 weeks. If cortisol markers are still elevated, we might go to 600 mg. But—and this is important—more isn't better. One study (PMID: 31517876) found 600 mg/day was more effective than 300 mg for stress reduction, but going to 900 mg didn't add benefit and increased the chance of side effects.

Timing: This is where most people mess up. Ashwagandha isn't a stimulant, but it's not purely sedative either. I typically recommend split dosing: half in the morning with breakfast, half in the evening with dinner. Why? Because cortisol follows a diurnal rhythm, and we're trying to support that natural pattern, not override it. For athletes with significant evening anxiety or sleep issues, I might shift more to the evening dose.

Duration & cycling: I rarely recommend continuous use. With Mark, we did 8 weeks on, 4 weeks off. The research shows benefits plateau around 8-12 weeks anyway, and cycling helps prevent tolerance. Some athletes do better with 6 weeks on, 2 weeks off—it depends on their training cycle. During heavy competition periods or intense training blocks, that's when I'll use it.

Combination approach: Ashwagandha works better as part of a recovery stack. With Mark, we paired it with 200 mg of magnesium glycinate at night and prioritizing sleep hygiene. The ashwagandha helped modulate his cortisol, but without addressing sleep and magnesium status, we'd only get partial results.

Who Should Avoid Ashwagandha

Look, no supplement is for everyone. Here's where I get cautious:

Autoimmune conditions: Ashwagandha can stimulate the immune system. If you have Hashimoto's, rheumatoid arthritis, lupus, or similar conditions, I'd skip it or work with a functional medicine doctor who can monitor your antibodies.

Thyroid medications: Ashwagandha may increase thyroid hormone levels. If you're on levothyroxine or similar, you need monitoring—I've seen a few patients whose TSH dropped too low when combining them.

Pregnancy & breastfeeding: Not enough safety data here. I don't use it during these periods.

Sedative medications: If you're on benzodiazepines, sleep meds, or other CNS depressants, ashwagandha might amplify effects. That's a conversation with your prescribing doctor.

Low cortisol: This one's counterintuitive—if you're already hypoadrenal (low cortisol), ashwagandha might not help and could potentially worsen fatigue. I always check morning cortisol before recommending it.

FAQs

Q: Can I take ashwagandha pre-workout?
A: I don't recommend it. Ashwagandha isn't a stimulant—it won't give you energy. Some athletes feel slightly sedated taking it close to training. Stick to morning/evening dosing away from workouts.

Q: How long until I notice effects?
A: Most athletes report feeling calmer within 2-3 weeks, but physiological changes (cortisol reduction, improved recovery) take 4-8 weeks. Be patient—this isn't a quick fix.

Q: Can I combine it with caffeine?
A: Yes, but space them out. Caffeine stimulates cortisol release; ashwagandha helps modulate it. Taking them together might blunt ashwagandha's effects. I suggest at least 2 hours apart.

Q: What about side effects?
A: Most athletes tolerate it well. The main complaints I've seen are mild GI upset (taking with food helps) or feeling too sedated (reduce dose or take only at night). Rarely, some get headaches—usually from low-quality products.

Bottom Line

• Ashwagandha can be a valuable tool for athletes dealing with high training stress and elevated cortisol.
• Use a standardized extract (KSM-66® or Sensoril®) at 300-600 mg daily, split between morning and evening.
• Cycle it—8-12 weeks on, then 2-4 weeks off—to maintain effectiveness.
• Pair it with sleep optimization and magnesium for better results.
• Skip it if you have autoimmune conditions, thyroid issues, or are pregnant/breastfeeding.

Disclaimer: This is general information, not medical advice. Consult with a healthcare provider before starting any new supplement, especially if you have health conditions or take medications.