Ginger is one of the best and most delicious spices around the world. The benefits of ginger are associated with its nutrients and bioactive compounds that are good for the body and brain health. It has been used for millennia to add a distinctive flavor to dishes in addition to being a traditional medicine.
The latest researches have only confirmed the traditional benefits of ginger and this calls for closer attention from athletes, sportspersons, and those who indulge in any kind of physical activity. You must, however, note that being physically active can help you reap the best benefits of ginger and other superfoods.
Benefits of Ginger for People who Workout
- Relieves Muscle Soreness
Studies suggest that having 2 grams of ginger (fresh), which is about 1.5 tsp., may help in reducing muscle soreness. Regular consumption delays the onset of muscle weakness, which is welcome news for those who exercise regularly. This ginger benefit is especially important if you’re about to begin an intense training period or are already in between one. Taking 2 grams of ginger every day for up to a week will make you feel less sore. While the research might not offer definitive results, ginger has no harmful effects, unless consumed in excess, and there’s no reason to not try it for yourself.
Participants in a study who consumed 2 grams of ginger for 11 days straight reported reduced muscle pain while performing elbow exercises. It takes some time for anyone to experience the benefits of ginger, which certainly includes reduced muscle pain. Ginger has anti-inflammatory properties that reduce soreness.
- Helps with Nausea & Dizziness
Traditionally, ginger has been used quite commonly to reduce nausea. According to studies, ginger benefits pregnant women, chemotherapy patients, and people post-surgery who experience nausea. However, people take ginger in one form or the other to relieve a queasy stomach irrespective of the cause. Other studies show that it may help with vertigo and dizziness.
But how does that relate to people who workout? Some people who work out hard, especially triathletes, experience nausea or dizziness, either during or after the workout. Consuming crystallized ginger might help settle the stomach and relieve dizziness.
- Treats Indigestion
Recurrent pain and discomfort in the upper part of the stomach mean chronic indigestion. Delayed motions are the cause of indigestion. The benefits of ginger include emptying of the stomach; it speeds up the process. Having soup with ginger empties the stomach. As per a study, individuals who took 1.2 grams of ginger powder before a meal had motions much earlier than usual. Taking 1-2 grams of ginger every day helps avoid an upset stomach while traveling. Athletes might experience digestive issues while traveling and having ginger can help improve performance.
- Improves Appetite
People who indulge in intense workouts continually can lose their appetite especially when they’re on a strictly controlled diet. Eating well without fail is essential for recovery; the body needs time and energy to repair itself for the next workout. Ginger can help with a poor appetite. Have a cup of ginger tea if you lose your appetite after an intense workout session.
- Reduced Menstrual Pain
Experts suggest that there is no reason to stop working out on your periods even though most females tend to do so. The pain and cramps can be unbearable at times. Ginger has been used traditionally to provide relief from period pain. Women participating in a study took 1 gram of ginger for the first 3 days of their period and reported reduced pain. Ginger was as effective as drugs like ibuprofen in relieving menstrual pain.
5 Ways to Have Ginger
- Ginger tea – one of the best ways to have ginger is in tea. It improves gastrointestinal function. Drinking ginger tea with some honey improves breath as well. Having a cup of ginger tea on an empty stomach can significantly improve digestion.
- Soup – ginger adds taste and nutrients to hot and creamy soups. Grate or puree fresh ginger and use for soup in winters. Ginger tastes great with carrot soup, sweet potato soup, and miso soup.
- Along with fish – you must have had ginger served with sushi and other fish-based dishes. Fish when baked with ginger, tastes exquisite.
- With lemon water – having water with lemon and ginger first thing in the morning is extremely beneficial for your health. It helps lose weight, which is welcome news for those who workout to lose or maintain weight.
- With meals – ginger slices add a spicy twist to whatever you have, especially for dinner. It helps in digestion if you’re having a heavy meal. You can preserve fresh ginger by soaking it in apple cider or vinegar.
This is a guest post by Pushkar Garg, a writer at FITPASS. Join the largest fitness community of FITPASS and choose from over 200 workout routines. Attend unlimited sessions 3,500+ gyms and fitness centers across 12+ cities of India.