Study Finds Ginger Supports Post-Exercise Recovery

Zingiber officinale, more commonly known as ginger, may improve comfort after exercising, according to a recently published clinical trial.  Previous research suggests that ginger provides inflammation-modulating and antioxidant activity.

In this new double-blind crossover study, 27 subjects performed 24 specific eccentric exercises of the elbow flexors (the muscles used to bend the arm at the elbow) in their non-dominant arm. The subjects were then supplemented with two grams of ginger or placebo at 24 hours or 48 hours after exercise. The subjects were evaluated for discomfort, arm volume, range-of motion of the arm and metabolic rate both prior to ingestion of the ginger or placebo and again 45 minutes after its intake.

The results of the study indicated that the specified exercises induced moderate arm discomfort and dysfunction as well as increased arm volume. In the subset of subjects who ingested ginger 24 hours after exercise, there was a 13 percent improvement in arm comfort the following day, compared to the subjects who took the placebo. There was no effect on inflammation, dysfunction or metabolic rate.

The study authors concluded that ginger may attenuate the day-to-day progression of muscle discomfort associated with exercise.

Reference:

Black CD, O’Connor PJ. Acute effects of dietary ginger on muscle pain induced by eccentric exercise. Phytother Res. 2010 Nov;24(11):1620-6.