What comes to your mind when I say the word “bodybuilders”?

Let me guess, it must be bronzed skin with sculpted muscles, big bulkier biceps, and broad pectorals and shoulders. But what you are missing out here is vascularity.

That’s right!

Every flex played out across the physique pops veins which looks like a roadmap. The entire physique is the testament of the years of dedication and good genetics.

However, creatine supplementation to increase vascularity has also been attracting some limelight.

Among the various supplements touted to enhance performance and aesthetics, creatine stands out as a staple in many athletes’ arsenal. Continue reading →

Fitness enthusiasts who aim to build muscles often struggle between natural and artificial supplements to accelerate the process.

Ashwagandha and creatine are the two scientifically backed powerhouse supplements for muscle building.

However, while ashwagandha is naturally available, bodybuilders need to take creatine supplements.

While both deliver high potential benefits for muscle growth, which reigns supreme?

Here, in creatine vs ashwagandha for muscle growth, we’ll analyze their strengths, weaknesses, and potential to fuel your fitness journey.

This detailed exploration delves into the mechanisms of action, effects on testosterone levels, cortisol regulation, performance enhancement, scientific evidence, and the feasibility of taking Ashwagandha and Creatine together.

Key Insights:

• Bodybuilders use multiple supplements to boost their muscle-building process and creatine and ashwagandha are the most common among them.
• Though creatine is naturally produced by the body, its supplementation is proven to increase muscle strength and growth.
• Ashwagandha is an herb that has been part of traditional medicines and is also popular among fitness enthusiasts.
• Ashwagandha can lower stress and also help boost testosterone levels both of which are crucial for muscle growth

Creatine vs Ashwagandha For Muscle Growth

Creatine is an amino acid naturally produced by the body or is consumed through foods.

Notably, creatine is stored in the muscles for the body to use as fuel during high-intensity movements.

The fact that creatine helps with improving ATP, provides energy to the cells and also promotes muscle recovery.

While creatine is naturally produced by the body, bodybuilders need to take creatine supplements to have a major impact on their muscle growth.

Ashwagandha, on the other hand, is a traditional herb used for medicinal and bodybuilding purposes.

Also known as Withania Somnifera, ashwagandha is a popular adaptogen with stress-reducing abilities and muscle-building benefits.

Creatine and Ashwagandha, have gained prominence for their potential benefits in muscle building.

However, when it comes to choosing one, it is crucial to have a detailed comparison.

How Does Ashwagandha Help With Muscle Growth?

Ashwagandha utilizes several mechanisms that may contribute to muscle building. Here’s how ashwagandha supports muscle growth and interactions within the body.

#1. Improves Exercise Performance and Muscle Strength

While the primary focus of Ashwagandha supplementation in the context of muscle growth is its effects on stress and hormone levels, it may also enhance exercise performance and endurance.

It does so by improving oxygen utilization and increasing energy production. Ashwagandha supplementation also improves muscle strength as per the studies report.

Ashwagandha may help individuals push past training plateaus and reach their muscle-building goals more effectively.

#2. It Has Anti-inflammatory and Antioxidant Properties

Ashwagandha supplementation can reduce markers of inflammation and oxidative stress, thereby facilitating faster recovery and repair of damaged muscle tissue.

Mitigating inflammation and oxidative damage through ashwagandha may enhance the body’s ability to adapt to exercise-induced stressors and promote muscle hypertrophy.

Additionally, its antioxidant properties may protect against free radical damage, which can impair muscle function and contribute to age-related muscle loss over time.

#3. It Regulates Hormonal Balance

Testosterone is a key hormone involved in muscle protein synthesis, anabolic processes, and overall muscle growth.

Ashwagandha and testosterone are positively co-related.  Several studies have demonstrated that Ashwagandha supplementation can increase serum testosterone levels.

By enhancing testosterone levels, Ashwagandha may promote muscle hypertrophy, strength gains, and overall athletic performance.

#4. Through Modulation of Stress Response

Chronic stress can have detrimental effects on muscle growth by increasing cortisol levels. Ashwagandha supplementation has been shown to reduce cortisol levels.

The herb may help prevent excessive muscle breakdown during periods of intense training or psychological stress.

This allows for more effective muscle repair and growth in response to exercise-induced damage. As a result, it ultimately leads to greater gains in strength and size over time.

How Does Creatine Help With Muscle Growth?

The efficacy of creatine in enhancing muscle building and athletic performance has been extensively studied.

This makes it a staple supplement for athletes, bodybuilders, and fitness enthusiasts alike.

Here is an insight into how creatine helps in muscle-building and its mechanisms of action and physiological effects on the body.

#1. Increases ATP

Within muscle cells, creatine is converted into phosphocreatine. During short-duration, high-intensity activities such as weightlifting or sprinting, ATP stores become rapidly depleted.

Phosphocreatine regenerates ATP and sustains energy production. This process delays the onset of fatigue and allows individuals to perform more repetitions or lift heavier weights.

This ultimately leads to greater mechanical stress on muscles.

#2. Accelerated Muscle Recovery

By replenishing ATP stores and maintaining cellular energy levels, creatine supplementation can reduce muscle damage and inflammation, allowing for faster recovery between training sessions.

This accelerated recovery enables individuals to train more frequently and with higher volumes, further promoting muscle growth over time.

#3. Enhanced Muscle Strength

Creatine supplementation enhances strength and power output during resistance training exercises.

Studies have consistently demonstrated that individuals supplementing with creatine experience greater improvements in strength compared to those using a placebo.

The ability to lift heavier weights or perform more reps during workouts leads to greater muscle activation and stimulation, which in turn promotes muscle hypertrophy.

#4. Increased Muscle Cell Hydration

Creatine supplementation has been associated with intracellular water retention in muscle cells, leading to a phenomenon known as “cell volumization” or “cell swelling.”

This increase in muscle cell volume creates a more favorable environment for muscle protein synthesis.

Additionally, cell swelling may trigger anabolic signaling pathways within muscle cells, further enhancing muscle hypertrophy.

So, who do you think creatine vs ashwagandha is better for muscle growth?

Both Ashwagandha and Creatine offer potential benefits for muscle growth and performance enhancement, albeit through different mechanisms.

Moving on, consuming creatine and ashwagandha also comes with certain side effects that need to be addressed before you pick one.

Creatine vs Ashwagandha For Muscle Growth: Side Effects

 Creatine is generally safe when consumed at the recommended value. As per the reports of

As per the reports of The Journal of The International Society Of Sports Nutrition, Short and long-term supplementation of creatine which is up to 30g/day for 5 years is safe and well-tolerated in healthy individuals.

However, ensuring habitual low dietary creatine ingestion which is 3 g/day throughout the lifespan can also provide significant health benefits.

But it is also true that exceeding the dosage can lead to side effects that can hamper the muscle growth process.

Some of the side effects of creatine supplementation are:

#1. Water Retention: This is primarily due to the intracellular water retention in muscle cells.

#2. Gastrointestinal Distress: Some individuals may experience gastrointestinal discomfort, such as nausea, diarrhea, or cramping, when initiating Creatine supplementation.

#3. Muscle Cramps: In rare cases, Creatine supplementation may lead to muscle cramps, particularly during high-intensity exercise.

Talking about ashwagandha, since it has been part of traditional medicines, its usage is safe for most individuals.

For muscle growth and strength, the recommended dosage of ashwagandha is 750 – 1250 mg per day.

Nonetheless, since it is an herbal supplement, it is also associated with certain side effects.

Some of the side effects of ashwagandha are:

#1. Gastrointestinal Upset: Some individuals may experience mild gastrointestinal upset, such as stomach discomfort or diarrhea, particularly when starting supplementation or taking higher doses.

#2. Drowsiness: Ashwagandha may cause drowsiness or fatigue in some individuals, especially when taken in larger doses or before bedtime.

Both creatine and Ashwagandha offer potential benefits for muscle building, but they may differ in their side effects and dosage recommendations.

Creatine may cause water retention, gastrointestinal distress, or muscle cramps, particularly during the loading phase.

Ashwagandha, on the other hand, may lead to gastrointestinal upset, drowsiness, or hypotension in some individuals.

Following appropriate dosage guidelines and monitoring for any adverse reactions is crucial for minimizing the risks associated.

Now, since both supplements have their own benefits and side effects, can one take ashwagandha and creatine together?

There is no proof of the effect of taking ashwagandha and creatine together. It is, therefore, not recommended to take these together without consulting the healthcare professionals.

Ashwagandha vs Creatine – Final Verdict

Both ashwagandha and creatine are beneficial in boosting the muscle growth process. However, when it comes to muscle building, each has its own unique properties.

Ashwagandha, with its adaptogenic properties, may help manage stress and regulate hormone levels, potentially supporting muscle growth indirectly.

On the other hand, Creatine can increase phosphocreatine levels in muscles, enhancing energy production and facilitating greater strength and power output during workouts.

Adding to it, while Ashwagandha offers benefits for overall well-being and stress management, creatine stands out as a more direct and effective supplement for maximizing muscle growth and strength gains.

Ultimately, the choice between Ashwagandha and Creatine depends on individual goals, preferences, and considerations.

We have all been there—lifting the heaviest weights in the gym and eating all the tasteless foods without getting any results. To break this plateau, fitness freaks often go for supplementation to build muscle.

Recently, Methylsulfonylmethane (MSM) has become popular among athletes for its muscle growth ability. But does MSM help build muscle for real or is it just hyped up?

Well, this compound is naturally found in foods and is mostly popular for improving skin health. However, not only fitness enthusiasts but health experts have also linked it to muscle-building benefits. This has sparked some interest among those who want to get bulky and fit. So, let’s unveil the effects of MSM on muscle building and explore whether it’s worth it to use it. Continue reading →

Dairy is one such food choice that many bodybuilders consume daily. However, some renowned names like Jim Morris and Jehina Malik choose to avoid it completely.

So, why do bodybuilders avoid dairy even though it’s known to have numerous muscle-building benefits? In this blog, we will uncover the mystery behind dairy products and bodybuilding.

We will discuss with you the 5 reasons why bodybuilders avoid dairy or milk. We will also try to figure out if all bodybuilders should avoid dairy or not, meanwhile discussing its alternatives. Continue reading →

One of the biggest controversy is about high reps vs low reps for muscle growth. Which one is the correct strategy to improve muscle mass?

Fitness fanatics and professionals usually consider switching between them as potential support to encourage muscle growth and overall fitness.

Whether your goal is to build muscle like a bodybuilder or just get a lean muscular physique, it’s necessary to know the difference between low and high reps.

So, let’s dive into the journey of a detailed comparison analysis of high reps vs low reps for muscle growth. Continue reading →

Bodybuilding is an approach that combines training, nutrition, and recovery to achieve optimal muscle growth and physical development. Effective bodybuilding involves finding the right balance between anabolism and catabolism.

Anabolism is a process that basically helps the body to build and synthesize complex molecules from the simpler ones. They eventually lead to the growth and repair of muscle tissues. On the other hand, catabolism contributes to the process of breakdown of complex molecules into simpler ones to release energy in the process.

Overall, balancing the bodybuilding process for anabolism requires a holistic approach encompassing proper training, nutrition, and recovery strategies. Continue reading →

Did you know that Seaweed, a common ingredient of sushi, can also be your muscle-building partner?

So far, studies have claimed that seaweed is a marine algae rich in amino acids known to fuel workouts. But what are the facts behind this—is seaweed actually good for building muscle mass?

Seaweed is a macroalgae that has thousands of species of macroscopic, multicellular, marine algae. As per health professionals and experts, it actually is the powerhouse of essential amino acids that can employ better muscle-building benefits. Continue reading →

The relationship between metabolism and muscle growth is one of the most talked about topics in the bodybuilding industry. People with a high metabolic rate call themself hard gainers because they have a hard time building muscle. But does metabolism affect muscle growth for real or is it just another bro science?

In this blog, we will try to uncover this mystery by giving you detailed information about the link between muscle growth and metabolism. Additionally, we will also get to know about some of the tips for increasing muscle mass with a fast metabolism. So, without any further ado, let’s get started. Continue reading →

Moringa Oleifera’s nutritional value has taken the world of fitness and bodybuilding by storm.

Originally from the foothills of the Himalayas, the tropical plant is so nutritious that it can treat even malnutrition.

No wonder why it has been given the tag of a “superfood”.

Moringa has grabbed the attention of sportspersons, fitness enthusiasts, and professional athletes, and thus there are moringa powders in the market for bodybuilding.

But is moringa good for bodybuilding as well? Building muscles is not child’s play; it requires intense strength and endurance.

So, are moringa power benefits that impressive? Let’s see if the nutritional superhero can improve your bodybuilding results. Continue reading →

Building muscle requires enough calories as they provide essential energy for high-intensity workouts and resistance training. But sometimes fitness fanatics restrict their overall intake to a very low-calorie diet like they take 1500 calories daily. But is 1500 calories a day enough to build muscle?

Caloric intake for muscle building usually requires an additional intake of calories that your body needs. But does being on a low-calorie diet also help in putting on muscle is a mystery to solve.

Well, generally everyone has their body’s own calories that you can count with the help of a calorie calculator. The 1500-calorie diet for building mass is quite challenging as it is needed to fuel our overall wellness. Continue reading →