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Benefits of ginger for athletes

Ginger has multiple health benefits for your knees or head, but there are also other reasons for you to include this root in your diet.

The thick, tuberous rhizome (underground stem) of the ginger plant has a floral and citrus aroma, but it is also earthy and has a hint of color. It is a versatile spice (it can be taken raw, powdered, pickled or preserved) that enhances foods and drinks, and also has many health benefits.

Ginger is an aromatic spice that has paved the way in health for its many benefits and properties , such as drinking ginger tea or ginger water to help digestion, as well as giving a special touch to baked foods, savory dishes and drinks.

Ginger properties

" Ginger is actually a plant, and the ginger spice we use in cooking comes from the root of the plant ," says Amber Pankonin, owner of Stirlist. Not only is it delicious, it also has great health benefits. "Ginger has traditionally been known as a carminative or a substance that soothes the intestinal tract," explains Sonya Angelone, spokesperson for the American Academy of Nutrition and Dietetics. "Recently, ginger has been found to have anti-inflammatory effects."

It is also a good source of phytonutrients (compounds produced naturally in plants). "Ginger itself is not a great source of any particular nutrient, but it does contain phytochemicals, which are found in both fresh and dried versions," says Pankonin.

Ginger is loaded with properties that are especially due to the fact that it is very rich in essential oils. But it also has phenolic substances (called gingerols, shoagols and gingerones), proteolytic enzymes, linoleic acid, vitamins, especially those related to vitamin B6 and vitamin C, and minerals, such as calcium, magnesium, phosphorus and potassium, which there are They are very important for the health of athletes.

Health benefits of ginger

Helps with knee wear

In a study conducted on people with osteoarthritis, it was found that fresh ginger can help reduce pain in the knees and the disability of arthritis . "Since this is a wasting condition, runners may find that ginger can relieve knee pain and is safer than taking non-steroidal anti-inflammatory medications," explains Angelone.

Improves digestion in general

Runners can deal with a wide range of intestinal problems, from diarrhea to constipation, that can affect your training. It has been shown that Ginger helps improve gastric mobility, meaning it can help with the movement of food from the mouth to the large intestine , says Pankonin. This is important for runners because a Healthy digestive system can help improve performance.

Treatment against migraines

Ginger has been shown to help reduce migraine pain as well as prescription medications. It says This studio published in Phytotherapy Research in 2014. Headaches are an obstacle for everyone, especially if they appear during or at the end of a training session or race. A small amount of ginger powder can help reduce dreaded headaches.

Reduces nausea

Ginger has antibiotic properties that can increase gastric emptying (emptying of food from the stomach to the small intestine). Basically, Ginger works to improve the overall health of your digestive tract , which could help relieve nausea, Pankonin says, especially in pregnant women. But if you are pregnant, consult your doctor before using it for this purpose.

Ends menstrual pains

If cramps caused by menstruation prevent you from leading a normal life or going for a run, ginger can help you with this. Some research shows that Ginger may be effective in decreasing pain during the first three or four days of a menstrual cycle , says Pankonin.

Reduces inflammation

The anti-inflammatory compounds found in ginger (gingeroles and shogaols) may be useful in helping recovery after long runs when inflammatory chemicals settle, Angelone says.

How much ginger should I eat?

You don't need to take a large amount to get all the benefits of ginger. In general, The average recommendation is about 1 gram of ginger per day to help relieve nausea, regardless of how it comes. There are ginger capsules available, but before adding any type of ginger supplement, you should consult with your doctor as it could interfere with certain medications.

When it comes to cooking, different forms of ginger may be better for certain dishes, according to Angelone.

  • Crystallized ginger, chopped: in tea (or in hot water to make a hot drink), oatmeal, cookie recipes, small slices of apple or pear, banana bread, pancakes or infused in maple syrup.
  • Ginger Powder – Can be used almost anywhere, especially for mixing.
  • Fresh ginger, grated: hot water, tea, vegetables, stir-fry, fish, especially salmon, steamed rice...

    The type of ginger you use can also affect the amount applied in recipes. "Whenever you convert from a fresh spice to a dried spice, the ratio is 3:1. So, if the recipe calls for 3 teaspoons of fresh ginger, you will only need 1 teaspoon of dried ginger," says Pankonin.


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