The Influence of Ginger Supplementation on Cycling Performance

Ginger supplementation is proposed as a natural ergogenic aid due to its anti-inflammatory and antioxidant properties, but its effects on endurance performance remain unclear.

In this randomized, double-blind, placebo-controlled crossover trial, 30 trained cyclists (27 male, 3 females, aged 36 ± 11 yr) completed three visits: a baseline 75 km time trial, a post-supplementation time trial, and a second post-supplementation trial under the alternate condition. Participants consumed either ginger or placebo for four weeks.

Performance outcomes (i.e., 75 km time, VO₂, power output, heart rate, and RPE) were analyzed using repeated-measures ANOVA, with repeated-measures ANCOVA to assess dietary and age influences (p < 0.05).

Energy and carbohydrate intake were consistent across trials and unrelated to performance. Protein intake per kg body mass predicted performance time in the placebo trial and average VO₂ in the ginger trial; other macronutrients were not associated with outcomes. No significant differences were observed between ginger and placebo conditions for time to completion, VO₂, power output, heart rate, or perceived muscle soreness.

Four weeks of ginger supplementation does not improve prolonged cycling performance, recovery, or muscle soreness in trained cyclists when dietary intake is controlled. Future research should explore cellular mechanisms to determine whether ginger supplementation could influence performance or recovery in endurance athletes.