Ever had trouble walking up a flight of stairs a day or two after a brutal leg workout? If you’ve been training for any length of time – and especially if you’ve come back from a layoff of more than a few days – you’re probably well aware of delayed onset muscle soreness (DOMS). It’s a symptom of exercise-induced muscle damage, and it can last anywhere for 24 to 72 hours – meaning it can definitely effect your training for a few days if you’re not careful.
If you’ve read this article, you know Ibuprofen isn’t a great remedy. So is there anything you can take? Yes … but the answer may surprise you.
According to a recent literature review by Patrick Wilson from the University of Nebraska, Lincoln, increasing ginger consumption may promote recovery from intense weight training and reduce inflammation following intense endurance exercise.
An analysis of seven studies showed that consuming two grams of ginger per day will help relieve post exercise muscle soreness and promote recovery. Ginger has no effect on body composition, metabolic rate, muscle strength or perceived exertion during exercise. It is not clear whether these results apply to long-term use in accomplished athletes
Source: Journal Strength Conditioning Research, July 11 2015 (online)