Ginger and bodybuilding: recovery, DOMS and performance

The aches post-workout (DOMS — Delayed Onset Muscle Soreness) limits progression. The ginger is one of the rare natural interventions whose effectiveness on DOMS has been tested in a controlled clinical trial.

Pivotal study on DOMS (Black 2010)

Black & Herring (2010), Journal of Pain — 2g ginger/day for 11 days:

• 25% reduction in muscle pain at 24 hours post-eccentric exercise vs placebo
• Raw and cooked ginger show similar effects
• Effect observed from the first week of supplementation

Mechanism anti-inflammatory ginger muscular

• COX-2 inhibition → fewer pro-inflammatory prostaglandins
• Local IL-6 reduction → less post-exercise pain signaling
• Improved clearance of oxidative damage

Sports protocol with INTI

• Daily : 1 INTI shot in the morning on an empty stomach
• Post-workout : 1 shot diluted in 200ml of cold water within 30 minutes
• Minimum duration : 2-3 weeks

INTI (turmeric-black-pepper-synergy-benefits">turmeric + piperine + ginger, 0 sugar) is greater than comparison INTI vs GIMBER (34g sugar/100ml) for anti-inflammatory recovery.

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