Athletes should add ginger to their post-workout meals or take ginger supplements after exercise. 4 grams of ginger promote muscle recovery, as it’s a natural anti-inflammatory and pain reliever.
Health benefits of ginger
Ginger has more than 100 active, important for our health, compounds. The most well-studied are gingerol, shogaols, zingiberene, and zingerone. Ginger has antioxidant, antimicrobial, anti-inflammation, and even anti-cancer properties.[1]
Furthermore, many studies have shown a positive effect of ginger on many diseases, such as diabetes, obesity, high blood pressure, high blood cholesterol, cardiovascular disease, and breast cancer.
Also, ginger intake is great for losing weight, as it seems to lower body fat mass, body fat percentage, waist circumference, and waist-to-hip ratio!
Best post-workout meal for muscle growth & recovery
Above all, your muscles require carbs to replenish glycogen stores after exercise. Therefore, you should consume lots of carbs in your first post-workout meal. This is absolutely vital for faster muscle recovery.
The muscles need protein as well. So, adding a protein powder, such as hemp protein, to your green post-workout smoothie will help you recover faster. Green smoothies help you to boost your antioxidant status. You can add fruits, green leafy veggies, as well as herbs and spices, which are high in antioxidants, such as ginger, peppermint, maca root powder, or moringa powder.
Ginger for fast muscle recovery
Athletes could add ginger to their post-workout meals. It’s a natural post-workout supplement. Mainly due to its powerful anti-inflammatory effects.
Strenuous exercise causes the production of free radicals. Athletes need to consume food rich in antioxidants that can neutralize these harmful free radicals. Consuming foods high in antioxidants is good for muscle recovery. Ginger has potent antioxidant and anti-inflammatory properties.
Additionally, ginger is a natural pain reliever. Researchers found that the daily consumption of ginger can relieve muscle pain caused by exercise.[2]
Another research showed that ginger helped athletes with arm pain after 24 hours. So, if you want to naturally relieve muscle pain, you should regularly eat ginger.[3]
In addition, athletes could regularly eat pineapple. Bromelain in pineapple may relieve joint pain! This enzyme fights inflammations.
How much ginger should I eat after exercise?
You can consume ginger, raw, cooked, or take high doses from supplements. It seems that a dose of 4 grams can really accelerate muscle recovery after intense workouts.[4]
If you have a hard time consuming raw ginger, you can take a dietary supplement with ginger root.
