Natural sports supplements such as Tongkat Ali (Eurycoma Longifolia) contain anabolic properties that are increasingly popular amongst sports amateurs and professional athletes to boost exercise performance.
This article deep-dive the usage of Tongkat Ali as a sports supplement, and how it may improve strength, muscle development, endurance, and athletic performance.
Here are key benefits of Tongkat Ali in enhancing sports performance to give you that competitive edge:
Tongkat Ali is widely studied for its ergogenic effects in sports (i.e effects that enhance energy production, use and recovery) and for its anabolic actions through testosterone boosting mechanism, thermogenic properties and overall hormonal balance.
According to sports nutritionists and wellness coaches, Tongkat Ali is not regarded as a steroid, but it helps greatly to improve endurance if you are training regularly (and intensely) – particularly for performance-oriented athletes and active adults.
Consumed in either capsule or powder form, Tongkat Ali is used by sports athletes such as bodybuilders, runners, sprinters, weightlifters, rugby players and footballers to help promote stronger muscles, stamina, and endurance.
The use of Tongkat Ali as a pre-workout and post-workout supplement helps sports performance by increasing muscle strength during training and aids post muscle recovery after training. This helps to enhance endurance from premature muscle fatigue, making it an ideal natural supplement for bodybuilding, weightlifting and running competitions in recent years.
“Tongkat Ali’s global popularity as a sports supplement hinges on its testosterone, anti-inflammatory, metabolic and hormonal support that help many active young adults in various sports activities including semi-pro athletes.” said Nick, a health coach from Sheffield, UK.
“This versatile herb combines well with common supplement stack such as creatine, zinc, magnesium, vitamin D, glutamine, protein powder and even green tea” he added.
Top Tongkat Ali brands such as AKARALI have worked with a natural bodybuilding competition in Australia to help natural bodybuilders achieve higher lean muscle mass, reduce premature muscle fatigue and accelerate recovery. In other parts of the world, AKARALI is used in the UK and US by ultra-marathon runners and recreational runners to gain better endurance, helping them to achieve better miles without bonking.
Early studies of Tongkat Ali showed that this herb may add a competitive edge in sports as it optimizes hormonal balance and anabolic actions that help build stronger muscles, better fat burn, metabolic actions and efficient use of energy in your muscles.
When paired with multivitamins, studies showed that standardized Tongkat Ali extract boosts testosterone by up to 581%, making it an effective sports supplement for cardio-related exercises such as running, sprinting, MMA/martial arts, and other even bodybuilding.
According to semi-pro and pro athletes, the use of Tongkat Ali at appropriate dose (between 600mg to 1,000mg) may improve strength and endurance, particularly during competitions or hard training. For highly trained athletes, it is advisable to take 600mg to 1,000mg of Tongkat Ali during training as lower dose of 150mg of Tongkat Ali may not yield measurable improvements.
British sprinter Khadafi took 600mg of Tongkat Ali standardized hot water extract during his training and claimed it improved his track performance, while ultra-marathon runners have taken Tongkat Ali to regulate testosterone which helps them gain extra miles in endurance races.
“I took 600mg of standardized Tongkat Ali hot water extract for my training and it improved by sprinting time significantly”, said Khadafi.
Meanwhile, ultra marathon runner Marwan Faiz said that taking 1,000mg of Tongkat Ali helped him to complete his 60km trail run competition in the recent Cameron Ultra (Cultra) event.
“It helped me boost my energy when taken with creatine, energy gels and electrolytes” said Marwan after his race.
Granted more research studies are needed on athletes, but early data and anecdotal evidence on sports amateurs hold a promising future for Tongkat Ali.
“We have witnessed the use of Tongkat Ali in running communities in the UK, US and even in Malaysia”, said Alex Kua, Community Lead for AKARALI, a global brand known for its clinically tested Tongkat Ali supplements.
There is not doubt that not every Tongkat Ali is created equal. For optimal sports performance, you have to choose the right type of Tongkat Ali extract – preferably pure root standardized extract that has eurycomanone of 1.0-1.5%, eurypeptides (min of 20%), and glycosaponin (30 to 40%).
Standardized hot water Tongkat Ali extracts are highly preferred and widely used in the sports community due to its higher potency and safety limits. The higher eurycomanone, eurypeptides and glycosaponin levels are believed to help athletes achieve better sports performance by gaining more endurance, muscle strength and aids muscle recovery compared to non-standardized 200:1 extracts.
In general, Tongkat Ali is an effective sports supplement that helps you in the following sports activities:
Other research studies conclude that Tongkat Ali’s primary benefit in sports is mainly underpinned by its potent adaptogen and anabolic properties that boost testosterone and energy which helps reduce premature muscle fatigue – and this translates to faster and longer running time, stronger upper body during weightlifting or general increased in stamina in other sporting activities.
Due to decades of human clinical trials and animal studies, Tongkat Ali is regarded as one of the best natural testosterone supplements to boost sports performance, compared to other herbs such as Ashwagandha, Fadogia Agrestis and Panax Ginseng.
Tongkat Ali helps in sports such as sprinting on flat surfaces or hill climbs that demand short bursts of energy, by increasing anaerobic Peak Power Output (PPO) and Anaerobic Capacity.
To ensure the effectiveness of Tongkat Ali from your daily cardio activities, you may need to take 200mg or 400mg an hour before your cardio exercises and push yourself hard within the 85-90% threshold limit of your maximum heart rate.
“For adults with an average fitness level, taking 200mg-400mg of Tongkat Ali may give immediate results on stamina, even for first time users” said Dr. Zamir Hillman, a medically certified doctor and CEO of CareNinja.
A human study showed an improvement of anaerobic peak power output and anaerobic capacity by 12-15% after 8 weeks of Tongkat Ali supplementation. The study showed that participants who took Tongkat Ali with Resistance Training (RT) showed the largest increase in anaerobic peak power, indicating that Tongkat Ali may help athletes achieve their optimal cardio and energy performance.
In the real world, adjusting dosing requirements before race, or after training together with other nutrition (eg: zinc, magnesium, creatine, Vitamin D and Vitamin B12) are crucial to optimize cardio performance, especially if you are exposed to longer cardio training of more than 2 hours.
Results from anaerobic studies suggest Tongkat Ali may benefit long-distance runners, rock climbers and MMA fighters by giving added energy (power output) when required. This effectively helps to reduce premature muscle fatigue whilst promoting efficient energy utilization across different muscle groups more efficiently.
There are sufficient clinical trials and research studies to support Tongkat Ali as an effective sports supplement that benefit sports activities across various age groups.
Here are some of research findings from various clinical trials:
Title: The Ergogenic Effect of Eurycoma Longifolia Jack: A Pilot Study
Hamzah & Yusof (2003)
Test participants: 14 men
Dosage: 100mg daily
Duration: 5 weeks
Results:
Tongkat Ali (LongJack) pilot study on active adults showed increased muscle strength, muscle growth and Fat-Free Mass (FFM) after 5 weeks of 100mg Tongkat Ali daily supplementation.
Title: Tongkat Ali as a potential herbal supplement for physically active male and female seniors
Henkel et. al (2013)
Test participants: 13 male, 12 female (57-72 years)
Dosage: 400mg daily
Duration: 5 weeks
Results:
Tongkat Ali supplementation of 400mg daily for 5 weeks increases hand grip indicated by higher muscle force amongst aging adults, supplemented by an increase of testosterone levels observed in male and female test participants aged 57 to 72 years.
Title : The Eurycoma Longifolia Freeze-Dried Water Extract-Physta® Does not Change Normal Ratios of Testosterone to Epitestosterone in Healthy Males
George et. al (2013)
Test participants: 40 men (30-55 years)
Dosage: 300mg daily
Duration: 12 weeks
Results:
Tongkat Ali study on a group of healthy male adults (30- 55 years) showed an increase in upper back muscle strength and leg muscles after 12 weeks.
Title: Combined effects of Eurycoma longifolia Jack supplementation and a circuit training programme on bone metabolism markers, muscular strength and power, and immune functions in adult men.
Ooi FK et. al – (2015)
Test participants: 40 men (35-55 years)
Dosage: 400mg daily
Duration: 8 weeks
Findings:
Tongkat Ali helps adult men improve their circuit training performance with increases in muscular strength and overall power output based on 400mg daily consumption of Tongkat Ali over 8 weeks.
Research Title: Effects of Eurycoma Longifolia Jack Supplementation Combined with Resistance Training on Isokinetic Muscular Strength and Power, Anaerobic Power, and Urinary Testosterone: Epitestosterone Ratio in Young Males
Chen et. al – (2019)
Test participants: 40 men (19-25 years)
Dosage: 200mg daily
Duration: 8 weeks
Results:
The Tongkat Ali study on young adult males (19-25 years) showed an increase in overall muscular strength and an increase in peak power output based on 200mg daily consumption of Tongkat Ali extract for 8 weeks. The test participants was exposed to resistance training 3 times a week over a course of 8 weeks.
You may take Tongkat Ali for sports activities that require repetitive use of muscle strength, energy and stamina (endurance) such as:
It is recommended to take higher dose between 400mg to 1,000mg for athletes or if you participating in endurance races (running or cycling). However, for daily training exercises, it is advisable to take Tongkat Ali moderately at 200mg to 400mg.
Find out more details how much you should take Tongkat Ali daily in our dosage guide below.
Studies showed a positive impact of Tongkat Ali on sports endurance and performance by preventing premature reduction of testosterone levels in endurance-related sports (eg: ultra-marathons) or if you are exposed to overtraining. This prevents premature muscle fatigue due to reduced creatine kinase in your blood, and inflammation.
A study on a group of endurance cyclists taking 100mg standardized hot water Tongkat Ali extract showed reduction of cortisol by 32% and elevated testosterone by 16% after completing 59.64 miles (4 laps of 14.91 miles per lap). Published by Professor Shawn Talbott, this study suggest that standardized Tongkat Ali extract may promote anabolic state rather than catabolic state which may help elevate endurance performance such as cycling or running.
Former 3 times Olympian cyclist Josiah Ng said that Tongkat Ali gave him more energy due to declining testosterone. At 44 years, he cycles and take Tongkat Ali supplement regularly to maintain his fitness.
“I took 2 capsules (400mg) each day for a week and noticed increased energy after day 4” he added.
According to nutritionists, taking higher dose between 400mg to 600mg an hour before training may improve athletic performance in oxygen uptake (V02max), peak power output and visible reduction of muscle fatigue in endurance cycling.
“The rate of absorption in our intestine through our blood during endurance exercise varies from one individuals when taking Tongkat Ali” said Dr. Zamir Hillman.
However, taking a non-standardized (generic) Tongkat Ali extract at 100mg (which are found in some herbal drinks) may not show improvements on cycling performance. A laboratory-based study on young cyclists taking herbal drink containing Tongkat Ali published in a 2001 by the Malaysian Journal of Nutrition showed no effect on endurance performance when subjected to cycling speed of 60 RPM at 70% VO2max.
Here are other Tongkat Ali benefits that are associated with endurance-related sports that involve strength or repetitive muscle movements:
Tongkat Ali pure root extract helps faster muscle recovery when you are overtraining by lowering creatine kinase (CK) and lactate dehydrogenase (LDH) – key enzyme markers for muscle damage in sports.
In addition, Tongkat Ali’s positive effect on regulating testostesterone is helpful to regulate your hormonal balance after an intense workout or training session. Testosterone is known to drop significantly post-marathon race, or up to 72 hours post-training.
Multiple clinical studies on Tongkat Ali’s ability to restore hormonal balance in your endocrine system minimize further neuroendocrine disorders or the risk of hormonal imbalance from overtraining, particularly for women.
There are symptoms of overtraining that can be reduced by taking Tongkat Ali. Overtraining syndrome is a neuroendocrine disorder characterized by:
Tongkat Ali contains high crude protein content, between 20% to 40% that helps muscle growth when paired with weight training and resistance training. Tongkat Ali’s high plant-based protein is comparable to chia seed, soya bean, tofu and other natural plant-based protein sources that helps muscle growth and recovery.
According to professional bodybuilder Sazali Samad, he takes Tongkat Ali daily to help build more muscle and keep his metabolism at peak levels. As a 10-time Mr. Universe and other world bodybuilding titles under his belt, Sazali Samad claimed that he has been taking Tongkat Ali supplements along with protein supplements for 5 years to achieve optimal muscle growth.
Aside from clinical studies on Tongkat Ali, real-world performance of Tongkat Ali showed significant increase in energy, muscle growth and fat loss after consuming 200-400 mg of Tongkat Ali daily for a minimum of four weeks.
A four-week Tongkat Ali experience by James from the United Kingdom is one of many real-world reviews of Tongkat Ali’s performance. It worked amazingly well for James who spends his time intensely 5 days a week.
To complement his supplement stack, James Goodman from Essex reported that taking 400mg of Tongkat Ali “made a world of difference” in his daily workouts, with increased reps. He further added that he could carry 20% more weight after consuming Tongkat Ali for four weeks.
There are long-term reviews of Tongkat Ali too, so do check out our six-week review when paired with twice a week exercise. This review is ideally if you are on a less-intense exercise regime.
According to YNF Australia bodybuilding event co-founder Andric Lim, AKARALI Tongkat Ali stands out as the preferred choice amongst semi-pro bodybuilders due to its high potency, clinically backed human studies and high-quality safety standards.
In a recent bodybuilding competition held by YNF in Perth Australia, users reported that Physta Tongkat Ali extract is used by world bodybuilding champions such as Sazali Samad and other professional bodybuilders.
Related Article: Tongkat Ali Supplement for Natural Bodybuilding
Yes, Tongkat Ali is a safe natural supplement that is used in natural bodybuilding competitions in Australia, UK and the US. Natural bodybuilders use drug-free Tongkat Ali natural supplements to improve lean muscle mass, reduce body fat and maintain high levels of metabolism to ensure they stay in shape.
Yes, studies showed Tongkat Ali exhibits Insulin Growth Factor (IGF) properties and increased Human Growth Hormone (HGH) that helps in the development of muscular strength with improvements in hand grip force, and leg press. Most lab-controlled studies are performed using a 200mg daily intake over a test period of up to 12 weeks, but significant lean muscle improvements may be achieved from higher doses up to 1,000mg in a single intake.
Yes, Tongkat Ali may improve your endurance if you are competing in long-distance running, swimming, cycling or climbing. Tongkat Ali is taken with other supplements such as zinc, magnesium, potassium, calcium and sodium during endurance training or races. Most are taken at least 1 hour before training or competition race at moderate to high doses -typically 200 mg to 800 mg.
Tongkat Ali works effectively when used with weight training exercises to boost testosterone, energy and muscle gains.
You may gain more energy, libido and testosterone boost when performing any of the following exercises:
Get more answers on Tongkat Ali’s effects on muscle, stamina, endurance or sports performance.
Yes, you may add a quarter of a teaspoon of Tongkat Ali powder extract into your protein shake, and smoothies along with slices of banana or strawberry for added taste. You may use protein shake in the morning or as a pre-workout drink with added advantage due to high level of crude protein (~40%) from Tongkat Ali root extract.
Tongkat Ali hot water root extract contains high natural plant-based crude protein content between 20% to 40%, which is comparable to soya bean, chia seeds and other grains that helps to aid muscle growth or recovery. The added advantage is that Tongkat Ali contains zero fat which is an ideal ingredient to your smoothies or protein shakes. However, you should take small amounts of Tongkat Ali powder extract between quarter of a teaspoon (< 1g per serving) to your protein shake for optimal maximum protein intake.
There are two ways of using Tongkat Ali for sports activities. The first approach is to take Tongkat Ali capsules between 200mg to 400mg at least an hour before hitting the gym or any sports activities. This allows time for your body to digest the Tongkat Ali capsules and time for the nutrients to absorb into your blood. The second approach is by adding a quarter of teaspoon of Tongkat Ali powder extract into your pre-workout protein shake which allows faster absorption an hour before you perform any cardiovascular or weight training activities.
Another method which is popular amongst the sports community is to take a cup of Tongkat Ali coffee and 1-2 capsule (200mg – 400mg) of Tongkat Ali standardized pure extract 30 minutes before your run or training.
But make sure you stay hydrated all day and choose standardized hot water Tongkat Ali extract for optimal sports performance during long-distance cycling or running.
You may take up to 1,000mg throughout a longer distance (or longer duration) if you are competing in 50km or 100km races within that 24 hour period.
Tongkat Ali contains thermogenic (fat-burning) properties that aid fat loss. When used in cardio or with high-intensity exercises, Tongkat Ali’s studies on obese adults showed a reduction in BMI after 112 days.
In other sports involving muscle mass development, Tongkat Ali is used by bodybuilders to achieve more lean muscle mass and reduce fat loss in their weight training.
Related Article: Tongkat Ali Six Week Review on Body Transformation
Clinically tested Tongkat Ali with standardized hot water extract is best suited for sports activities and competition due to its fast-acting bioactive properties that help to restore energy, promote muscle-building activities and reduce fatigue during endurance or high-intensity sports.
Related Article: Finding the Strongest Tongkat Ali Potency
A placebo-controlled group study in 2020 showed Tongkat Ali supplementation increased the strength of concentric leg press and eccentric leg press of elite rugby players by 20% after 3 weeks of consuming 400mg of Tongkat Ali daily.
Sports science researchers concluded there are sufficient human clinical studies to suggest that Tongkat Ali may help sports activities that involve rapid movement of upper and lower leg muscles such as football, rugby, sprinters, marathon runners, and others.
The above study showed higher strength improvements from concentric leg press in the group consuming Tongkat Ali after 3 weeks.
Yes, Tongkat Ali boosts energy and muscle recovery and increases concentric along with eccentric leg strength which enhances rock climbing performance. Eccentric contractions amongst rock climbers are known to cause more muscle damage, thus Tongkat Ali supplementation helps muscle recovery in those areas.
For sports amateurs 200 mg to 400 mg daily dose of Tongkat Ali helps to restore your lost energy, while higher dose of 400 mg to 600 mg is suitable for semi-professional athletes who are seeking peak performance during training or competition.
Related Article: Tongkat Ali Dosage Guide & Maximum Limits
Yes, it is safe to combine both Tongkat Ali and creatine as part of your sports supplement or daily stack. Creatine contains amino acids glycine, l-arginine and l-methionine whilst Tongkat Ali contain eurypeptides (i.e polypeptides comprising a chain of amino-acids). Both are essential in helping muscle development during post-recovery whilst restoring optimal hormonal levels during training.
However, you are advised to monitor any severe side effects when combining Tongkat Ali and creatine as part of your daily diet.
Related Article: Tongkat Ali Side Effects & Risk Mitigation
There are no studies to suggest any performance improvements in sports activities when combining Tongkat Ali and Ashwagandha together. Ashwagandha is primarily used to elevate mood whilst Tongkat Ali is used primarily to boost testosterone to optimize sports performance.
Related Article: Benefits of Tongkat Ali vs. Ashwagandha: Which is better?
Both Tongkat Ali and Fadogia may boost testosterone and energy performance. However, Fadogia may not be suitable for sports amateurs or athletes as it has severe effects on the liver and may cause kidney failure.
Related Article: Side effects of Fadogia on liver and kidneys
Tongkat Ali is not on the banned list of substances by the World Anti-Doping Agency (WADA). Using Tongkat Ali may not exceed the Testosterone / Epitestosterone (T/E) limit ratio of 4.0 set by WADA.
A study published in the International Journal of Preventive Medicine showed the Testosterone vs. Epitestosterone ratio (i.e T:E ratio) of athletes consuming 400 mg of Tongkat Ali recorded an acceptable range of TE ratio between 0.63:1 and 0.74:1 after six weeks.
Due to the low T/E ratio, this study suggests that Tongkat Ali may be safe as long as the doping policy of the Olympics Committee or WADA remains unchanged.
Related Article: WADA List of Prohibited Substances
Yes, you may add or mix Tongkat Ali with other supplements to boost sports performance for amateurs and semi-professional athletes. Here are common supplements that can be mixed or added with Tongkat Ali.
In conclusion, Tongkat Ali is one of the top natural sports supplements that increase ergogenic and anabolic actions that enable higher anaerobic performance from stronger muscle strength.
A word of caution. Tongkat Ali is not an anabolic steroid and many athletes are using Tongkat Ali in international competitions for better stamina, energy and stronger lean muscle mass.
Add Tongkat Ali with your other supplements such as creatine and protein shakes to experience a significant boost of energy in your workouts.
Have fun!
Naressa Khan contributes regularly on AKARALI. As a researcher and investigative journalist, Naressa is all about creating, deconstructing, and reassembling meaningful content through words and facts. With this approach always in mind, she eagerly explores the nuances in life via the aspects of lifestyle, culture, travel, health, and wellness in Malaysia .
Our articles are third party reviewed by our panel of experts and medical advisors to ensure the facts are accurate and credible. These are validated against multiple source references which include but not limited to research studies, peer-reviewed journals, pre-clinical studies, clinical tests and other credible publications.
Our panel of medical advisors and experts are highly experienced in their individual fields. However, they do not provide any medical advice or recommendations arising from content published in this article.
Disclaimer:
The content published on this website is for educational purposes and should not be viewed, read, or seen as a prescription or constitute any form of medical advice. We recommend you consult your nearest GP or doctors before consuming Tongkat Ali or any products which contain Tongkat Ali. For further information, kindly refer to our Frequently Asked Questions (FAQ) for more information.
