Zingiber officinale, commonly known as ginger, is a root widely used for its anti-inflammatory, antioxidant, and digestive properties. In sports nutrition, ginger is gaining recognition for its potential to reduce muscle soreness, inflammation, and oxidative stress after exercise.
Its bioactive compounds, particularly gingerols and shogaols, contribute to its beneficial effects on recovery. Ginger can help reduce delayed onset muscle soreness (DOMS), which commonly occurs after intense or unfamiliar exercise.
Additionally, ginger supports digestive health, which is important for nutrient absorption and overall athletic performance. Its natural anti-nausea properties can also be beneficial during endurance sports or when consuming high-calorie meals.
Synonyms:
Ginger, Ginger Root, Zingiber.
Benefits:
- Reduces exercise-induced muscle soreness
- Supports recovery from inflammation
- Provides antioxidant protection
- Aids digestion and gut health
- Reduces nausea (useful during long workouts or competitions)
Sources:
- Derived from the root of the ginger plant (Zingiber officinale)
- Available in powdered form, extracts, capsules, or teas
Observations:
Commonly used in anti-inflammatory and recovery-focused supplements. Standard doses for anti-inflammatory effects range from 500 mg to 2,000 mg per day. High doses may cause gastrointestinal discomfort in sensitive individuals. Generally safe and well-tolerated.
Areas of Study Related:
- Exercise Physiology
- Sports Nutrition
- Phytotherapy
- Biochemistry