How Can Ginger & Turmeric Supplements Speed Up Recovery?

How Can Ginger & Turmeric Supplements Speed Up Recovery?

Progression in the gym doesn't just depend on how hard you work or how dedicated you are to the cause. 

A huge part of how quickly you move to the next level will depend on how fast you recover from each workout. 

When you push yourself hard in the gym with resistance training, you make small tears in your muscle fibres, which need time to heal before you work out again. 

Your muscle tears heal to form stronger muscles—which is how you progress and become stronger through exercise.

There are several ways to speed up your recovery. But, if you decide to move ahead before your muscles are ready, you’ll probably take a significant step backwards through exhaustion, strains, or serious injury. 

Your main concern should be your health. If you look after your body, it will look after you. 

But, how exactly do you speed up the recovery period without risking a setback?

Nutrition is one of the most important factors in recovery after exercise, and the good news is that certain foods or ingredients will help you recover more quickly—turmeric and ginger are no exception.

There’s a lot of buzz about ginger and turmeric in the fitness world— and for good reason. Both turmeric and ginger have been studied closely for decades, and the results are great news for those working out on a regular basis. 

Why? Well, because they contain a high number of health benefits when it comes to muscle growth and repair.

Intrigued? Let's explore the benefits of ginger and turmeric extract.

Turmeric and ginger
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What are ginger and turmeric?

Both ginger and turmeric are flowering plants that have been used for decades for healing purposes. 

You can consume them by adding them to food dishes. Scientific evidence has shown that both turmeric and ginger have many health benefits and they’re an excellent natural remedy for post-workout recovery. 

Both ginger and turmeric have been the subject of numerous scientific studies, revealing a treasure trove of benefits.

SmartTip: For more information on these healing ingredients, check out our ultimate guide to the benefits of ginger and turmeric.

The healing properties of ginger and turmeric

Weaving recovery-boosting nutrients into your diet when you’re taking on a tough exercise schedule is a must. 

When muscle fibre tears occur, your body will actively seek out the nutrients it needs to repair quickly and efficiently. 

Topping up with essential nutrients means that there will always be a decent supply. If you’re lacking the right nutrients, it will not only delay your recovery period, but you’ll increase your risk of injury.  

Here are some significant reasons you should incorporate them into your diet regularly.

They can help improve cognitive function

Studies (1) show that ginger and turmeric powder significantly improve brain health. This may be partly due to their high antioxidant properties. 

Keeping mentally focused during a workout is essential if you want each repetition to count. Evidence (2) has shown that turmeric curcumin, found in turmeric, is excellent for improving memory and mood—so going into a workout with added focus and in the right frame of mind is a big positive.

They are antioxidant

Ginger is loaded with antioxidants (3) that help to reduce stress and damage to the body. This is perfect for recovery, as it will help ease the inflammation caused by a workout.

The antioxidant properties of turmeric (4) are well documented. Again, it's the curcumin in turmeric that does the job—as it has both antioxidant and anti-inflammatory properties. 

Antioxidants help manage free radicals, which can damage cells when their numbers grow too high. 

Ginger and turmeric antioxidant drinks
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They can lower cholesterol

Lowering your LDL—or ‘bad’—cholesterol will positively impact your overall health. An increase in good cholesterol levels and a decrease in LDL is great news for your heart health. 

High cholesterol levels can seriously affect your blood flow and the oxygen supply to your body. 

Getting your cholesterol under control is essential if you want to push your body hard. Studies show that both ginger (5) and turmeric (6) can lower triglycerides and harmful cholesterol levels and have been used to help treat heart disease.

They can support immunity

Ginger has been shown to have antioxidant properties, which are perfect for helping the recovery process and promoting a healthy immune system. 

It also has antiviral and antibacterial properties, which can help our defences and help promote immunity (7). 

Similarly, turmeric has also been shown to have benefits for immunity (8). 

This is due to the active ingredient curcumin, which has both anti-inflammatory and antioxidant properties and helps activate your body's antibodies and support your immune system. 

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They can reduce inflammation

Lowering inflammation can speed up the recovery process after a workout, and ginger extract contains bioactive compounds that can help reduce inflammatory conditions (9). 

Ginger extract is used as an anti-inflammatory to help treat issues such as joint pain and arthritis. 

Turmeric also has similar properties due to the anti-inflammatory properties of curcumin, which has been the subject of much research (10) into helping with conditions such as arthritis and other inflammatory conditions. 

A reduction in inflammation after exercise will help to ease DOMS (delayed onset muscle soreness), which is the stiffness and pain that you feel a day or so after doing high-intensity exercise. 

They can decrease pain

Any pain relief after a heavy session in the gym will come as a significant relief, and ginger has been shown to inhibit prostaglandins- a group of fatty compounds around tissue damage or infection involved in dealing with injury.

Woman with painful shoulder
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It has also been the subject of much research (11) into its ability to ease conditions such as osteoarthritis. Ginger also contains salicylates, which transform into salicylic acid, which can ease chronic pain and discomfort, and will help to ease DOMS. The curcumin found in turmeric has numerous health-promoting properties, and it can help to reduce chronic pain (12) thanks to its ability to alleviate inflammation.

They can help with fatigue

It's important to feel confident and strong throughout when taking on a strict exercise routine. When you tire, your workout suffers. 

Consuming ginger can help reduce fatigue (13) and bring your energy levels back up again, as it positively affects your blood sugar levels. Studies (14) reveal that turmeric curcumin can help with chronic fatigue, especially during and after exercise. 

Taking turmeric and ginger before exercise will help to push you through a tough exercise session and give you that extra boost of energy when you need it the most.

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Ginger and turmeric: final thoughts…

The health benefits and healing properties of ginger and turmeric are difficult to deny. 

Using both will be a powerful force in getting yourself recovered and ready for your next session.  

These healing ingredients are also great for getting your energy levels up. Turmeric and ginger have both been used as a natural remedy for many ailments for centuries and with no adverse effects.

To summarise, turmeric and ginger can help with…

  • Pain relief 
  • Fatigue 
  • Immunity 
  • Chronic inflammation 
  • Lowering cholesterol 
  • Reducing stress and repairing cell damage

Level up your post-workout recovery the Smart way 

If you're looking for ginger and turmeric supplements to help recovery, check out Smart Protein’s Turmeric and Ginger Gummies

Taken alongside a balanced diet, this super supplement is perfect for helping you to recover from your workout and move on to the next level of progression more quickly. Go get it.


What are the benefits of taking turmeric and ginger?

Ginger and turmeric have numerous health benefits. These super spices can help with pain relief, energy, fatigue, immunity, lowering cholesterol, reducing inflammation, lowering stress, and repairing cell damage.

This is especially useful if you’re taking on a heavy exercise schedule as both spices can help to fast-track the repair process where muscle fibres are torn and help to build bigger, stronger muscles.

Who shouldn’t take turmeric and ginger?

Those with certain health conditions should check before taking turmeric and ginger as supplements.

These include gallbladder problems, bleeding disorders, diabetes, and liver or bile duct issues. Both spices can also interact with some medications such as blood thinners, and diabetes drugs. If you’re in any doubt, please consult a medical professional.

What do turmeric and ginger supplements do?

Whether you’re working out or not, turmeric and ginger supplements are great for your overall health.

They’re perfect for pressing the ‘reset’ button on your body when you’re not feeling 100%. If you feel tired or nauseous, for example, turmeric and ginger can help give you a boost of energy and relieve symptoms of nausea.

They’re excellent for pain relief, particularly after exercise, as they can help to reduce inflammation which can occur in your muscles during a workout. They also have antioxidant properties and are immunity-boosters.

Ginger and turmeric supplements for recovery? Should I try them?

As a general rule of thumb, it’s always best to go with natural supplements, as they’re unlikely to give you any nasty side effects.

The evidence is clear, and we can say with some confidence that adding ginger and turmeric supplements to your diet will help greatly in your recovery—while helping to boost your overall health.


Smart Protein is committed to sourcing only the best and scientifically-backed research in our articles.

1. National Library of Medicine

3. Hopkins Medicine

5. National Library of Medicine

7. Cleveland Clinic

9. Hopkins Medicine


13. National Library of Medicine

14. Newsroom

15. Hopkins Medicine

16. Medical News Today- cholesterol

17. National Library of Medicine

18. National Library of Medicine

19. Mayo Clinic

20. National Library of Medicine

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