Ginseng May Accelerate Muscle Recovery Post-Workout


A new study conducted by researchers from the Universitat Oberta de Catalunya (UOC) found that ginseng significantly aids exercise recovery. Published in the journal Nutrients, the findings suggest that ginseng not only reduces fatigue but also accelerates muscle recovery after physical activity.

For the investigation, researchers systematically reviewed over 700 scientific articles on ginseng's benefits for exercise recovery. The study concluded that ginseng diminishes post-exercise muscle damage and enhances muscle regeneration. It also highlighted ginseng's role in reducing lactate levels in the blood, a byproduct of physical exertion that leads to muscle fatigue.

"Our aim was to learn more about the effects of ginseng in a specific situation, in this case in connection with exercise, and to provide verifiable evidence of its ability to improve the body's response to the stimuli of chronic load in sport, helping athletes to recover between training sessions…,” said Borja Muñoz-Castellanos, a fitness coach and one of the lead authors.

According to the authors, ginseng stimulates the central nervous system and has antioxidant and anti-inflammatory properties, which help regulate cortisol. This, in turn, benefits metabolic functions and boosts the immune system's performance.

The analysis suggested that regular ginseng consumption may also lower the risk of sports-related injuries by facilitating quicker recovery from muscle or ligament damage, thus potentially enhancing athletic performance.

Muñoz-Castellanos said he hopes these findings pave the way for further exploration into optimizing ginseng's use in sports nutrition with structured consumption protocols.

"When taken together with a balanced diet, ginseng can provide additional nutrition for athletes or anyone else who does physical exercise on a regular basis,” said Muñoz-Castellanos. “It's also worth noting that, unless it's medically contraindicated in any given case, taking ginseng on a regular basis is considered beneficial, or at least not harmful, for healthy people.”