Ginger and Female Athletes: Cycles, Hormones, and Performance

Female sports performance varies according to the phases of the menstrual cycle. The ginger, with its action on hormones,inflammation and recovery, is particularly relevant for active women looking to optimize their training according to their cycle.

Performance and phases of the menstrual cycle

Research in the physiology of ginger and sport female (Hormone and Metabolic Research, 2021) shows that performance is maximal in the follicular phase (D1-D14) and can drop by 5-8% in the late luteal phase, partly due to inflammation and water retention.

Ginger in the luteal phase: reduce pre-menstrual inflammation

The luteal phase (D15-D28) is marked by an increase in prostaglandins, responsible for cramps, water retention and fatigue. Ginger inhibits the synthesis of prostaglandins PGE2 and PGF2α — exactly the mediators that cause these symptoms.

A study (Pain Medicine, 2016) confirms that 750mg-2g of ginger/day during the first 3 days of rules reduces pain as much as ibuprofen, without side effects ginger gastroenteritis-intestinal.

Ginger and muscle recovery feminine

Women naturally have more type I (endurance) muscle fibers and recover differently than men. The anti-turmeric-black-pepper-chronic-pain">ginger's natural anti-inflammatory benefits both sexes, but women particularly seem to respond to the anti-DOMS effect (muscle pain delayed), according to a 2015 study (Phytotherapy Research).

Women's sports protocol with INTI

• Follicular phase (D1-D14) : INTI shot before training → optimizes lose weight-weight-loss-thermogenesis">ginger thermogenesis and endurance
• Ovulatory phase (D12-D16) : peak performance → post-exercise NRTI shot to limit inflammation
• Luteal phase (D15-D28) : NRTI shot morning + evening → reduces pre-menstrual inflammation, cramps and fatigue
• Rules (J1-J3) : INTI shot in hot water → relieves dysmenorrhea

INTI vs. GIMBER for sportswomen

INTI: 1.19g sugar/100ml, ginger + turmeric organic, 0 added sugar. Perfect for athletes who manage their body composition.
GIMBER: ~34g of sugar/100ml. The post-exercise sugar load disrupts sensitivity toinsulin and hormonal profile. Counterproductive for women seeking to optimize their body composition.