Ginger Supplementation Improves Performance and Attenuates Perceived Exertion and Neuromuscular Fatigue in CrossFit® Athletes.

Objective: To investigate the effects of short-term ginger supplementation on physical performance, perceived exertion, and neuromuscular fatigue in CrossFit® practitioners. Methods: Thirty-two CrossFit® practitioners were randomly assigned to a Ginger group (n = 17) or a Placebo group (n = 15) in a randomized, double-blind, placebo-controlled trial. Participants consumed 2 g·day-1 of ginger or placebo for 9 days. Performance was assessed using a 10 min As Many Repetitions As Possible (AMRAP) test. Ratings of perceived exertion (RPE) and countermovement jump (CMJ) variables were evaluated before and after exercise. Results: Ginger supplementation significantly improved AMRAP performance compared with placebo (241.6 ± 18.2 vs. 225.9 ± 17.5 repetitions; F1,29 = 5.95, p = 0.021, ηp2 = 0.17). Participants in the Ginger group also reported lower RPE values (F1,29 = 24.11, p ≤ 0.001, ηp2 = 0.45). Regarding neuromuscular fatigue, ginger attenuated the decline in CMJ peak force following exercise (F1,29 = 6.62, p = 0.015, ηp2 = 0.18). No significant between-group differences were found for peak power and center of mass displacement. Conclusions: Short-term ginger supplementation improved AMRAP performance, reduced perceived exertion, and attenuated the decline in peak force following exercise in CrossFit® practitioners. These findings suggest that ginger supplementation may have potential as a natural ergogenic strategy for high-intensity functional exercise; however, further studies with larger samples are needed to confirm these effects.