Can Tongkat Ali Improve Exercise and Sport Performance?

Nowadays, both professional and amateur athletes often use natural sports supplements like Tongkat Ali.

It is commonly taken before and after workouts to boost athletic performance by increasing muscle strength during training and supporting muscle recovery afterward. This helps improve endurance by reducing early muscle fatigue.

Consequently, Tongkat Ali has become increasingly popular in bodybuilding and weightlifting competitions in recent years.

This article will explore whether Tongkat Ali can improve exercise and sports performance and explain how it benefits muscle growth, strength, and more.

Can Tongkat Ali Improve Exercise and Sport Performance?

Yes, Tongkat Ali has been scientifically researched to help improve sports performance [1]. This is mainly due to its strong adaptogenic and anabolic qualities that increase testosterone and replenish energy during intense workouts or competitions.

Studies on humans have shown that Tongkat Ali is one of the top natural ways to increase testosterone for better sports performance [2], even outperforming other supplements like Ashwagandha, Fadogia Agrestis, and Panax Ginseng.

Professionals, hobbyist athletes, or anyone who is very active in sports can use Tongkat Ali daily without worries. It’s great for bodybuilding, cycling, football, and other sports that require a lot of energy or muscle strength. Plus, you can use Tongkat Ali even in international competitions without the risk of failing doping tests.

What Are the Benefits of Tongkat Ali for Sport Performance?

Build Muscle Strength and Endurance

One of the top benefits of Tongkat Ali extract is its ability to increase muscle strength and endurance. Tongkat Ali is known to potentially boost testosterone and enhance protein synthesis.

This effect comes from its quassinoids like Eurycomaoside, Eurycolactone, and Eurycomanone. These substances help your body use energy better, reduce tiredness, and increase stamina [3].

In simple terms, Tongkat Ali may work as a performance enhancer, improving physical performance and body composition [4].

A small study over five weeks involving 14 men in a strength training program showed that those who took 100 mg of Tongkat Ali extract daily gained more lean muscle than those who took a placebo [5].

These studies suggest that Tongkat Ali can be effective in building muscle strength and endurance, but further extensive research is needed to confirm these findings.

Increase Energy and Reduce Fatigue

Tongkat Ali extract has been found to boost energy and endurance. It achieves this by raising the production of adenosine triphosphate (ATP) in the body.
ATP is known as the "energy currency" of our cells—it’s the molecule that stores and supplies energy throughout the body.

An increase in ATP production can enhance your energy levels and endurance, helping you perform better both physically and mentally [6].

Additionally, another study lasting five weeks with 25 active older adults found that those who took 400 mg of Tongkat Ali extract each day saw a notable increase in energy compared to those on a placebo [7].

If you need a natural boost to your energy and a way to fight off fatigue, Tongkat Ali might be just what you need to increase your stamina.

Improve Body Composition

Tongkat Ali is not only known for boosting energy but also for its ability to improve body composition.

Tongkat Ali is commonly promoted as a supplement for boosting athletic performance and building muscle mass. This is because it contains compounds called quassinoids, such as Eurycomaoside, Eurycolactone, and Eurycomanone.

These compounds are thought to enhance the body's energy utilization, decrease fatigue, and increase endurance.

In simpler terms, Tongkat Ali might act as a performance enhancer, a type of supplement that can improve both physical performance and body shape.

Although more studies are needed to fully verify these benefits, Tongkat Ali could be a beneficial natural option for those looking to improve their sports performance or body composition.

However, it's important to be aware that Tongkat Ali might have side effects, so it’s wise to talk to a healthcare provider before starting to use it for these purposes.

Enhance Anaerobic Performance

Tongkat Ali is a proven herbal supplement that helps increase lean muscle mass by enhancing anaerobic performance and reducing body fat.

Research published in the British Journal of Sports Medicine showed that using Tongkat Ali extract led to a 5% increase in lean body mass in the treatment group over five weeks, compared to no significant changes in the placebo group. This is seen as a major improvement.

These studies also found an average increase in arm circumference of 1.8 cm among the participants, alongside a notable reduction in body fat due to Tongkat Ali use. If you train intensively, participate in MMA, Muay Thai, or HIIT, Tongkat Ali could improve your anaerobic performance, aiding you in your next fight.

How to Use Tongkat Ali for Supporting Sports Performance?

If you're considering using Tongkat Ali to enhance your sports performance, it's important to talk to your doctor first, especially if you're on any medications or have medical conditions. This is to prevent any potential interactions or side effects.

Below, I'll give you all the details you need to know about using Tongkat Ali for sports, bodybuilding, or weight training:

Using Tongkat Ali for Sport

Studies have shown that Tongkat Ali has a positive effect on sports performance, particularly in improving endurance.

If you participate in endurance sports like cycling, marathons, or triathlons, Tongkat Ali supplements might help you maintain steady energy levels through their impact on testosterone levels during the event.

One specific study led by Dr. Shawn Tallbot found that Tongkat Ali improved cycling performance in a 24-hour mountain bike relay. In this study, participants were split into two groups: fifteen received 100 mg of Tongkat Ali root extract 30 minutes before each of their four laps, and fifteen received a placebo.

The best way to take Tongkat Ali is in effervescent form. This ensures optimal hydration and bioavailability, making it an excellent choice for sports.

In addition, using tongkat ali in pill form is also becoming popular today. This is an easy-to-use form of tongkat ali, with a standard dose, and can be taken directly with water or mixed with coffee, smoothies, and tea... providing you with a variety of flexible options.

Using Tongkat Ali for Bodybuilding

Testosterone plays a crucial role in muscle growth. Tongkat Ali, with over 30% protein, supports muscle development and recovery. It also boosts fat burning and metabolism because it increases testosterone levels, making it a great supplement for bodybuilding.

Real-life experiences with Tongkat Ali, like those in clinical studies, show it boosts energy, muscle growth, and fat loss when taken in doses of 200-400 mg daily for at least four weeks.

For bodybuilding, you can combine Tongkat Ali with other supplements like creatine, whey protein, Beta-alanine, and BCAA.

Using Tongkat Ali for Weight Training

Tongkat Ali is really effective when combined with weight training exercises to increase testosterone, energy, and muscle growth.

A 2019 study involving 40 participants found that their muscle strength significantly improved after they took a daily supplement of 200 mg of Tongkat Ali while participating in weight training for eight weeks.

In this study weight training program, which included Tongkat Ali supplements, involved exercises with dumbbells three times a week. The exercises included:

• Dumbbell heel raises
• Dumbbell bicep curls
• Dumbbell front raises
• Dumbbell arm extensions
• Dumbbell standing chest fly

Do Athletes Take Tongkat Ali?

Professional athletes often wonder if they should continue taking Tongkat Ali supplements or stop because of concerns about doping rules.

In sports history, athletes have used many methods to cheat, such as steroids and stimulants, to improve performance. Sports committees check for doping by measuring the testosterone to epitestosterone ratio (T/E ratio) in urine if a T/E ratio between 4 and 6 is acceptable.

Tongkat Ali, however, has a T/E ratio of less than 1, meaning it doesn't violate doping policies. It's known to boost energy and muscle growth through increased testosterone levels, and it’s considered safe for use in the Olympics and other regulated sports based on current doping rules.

A study in the International Journal of Preventive Medicine reported T/E ratios ranging from 0.63:1 to 0.74:1 in groups taking 400 mg of Tongkat Ali daily for six weeks, confirming its safety under current doping policies.

If you're an athlete planning to compete, it's important to check the specific doping policies of your event and consult with nutritionists and sports committee members before using Tongkat Ali.