A recent study published in Nutrients has found that Greek yogurt may be more effective than carbohydrate-based snacks in reducing inflammation after exercise. Researchers compared young men who consumed Greek yogurt following resistance training with those who ate a carbohydrate pudding. Results showed that participants in the yogurt group displayed lower levels of inflammatory markers, suggesting that fermented dairy can play a valuable role in post-exercise recovery.
Post-workout nutrition is vital for repairing muscles and maximizing training benefits. While exercise generally lowers inflammation over time, intense sessions can temporarily raise inflammatory cytokines such as TNF-α and IL-6. The type of food consumed afterward can influence how the body responds. Dairy products, including yogurt, are nutrient-rich sources of protein, carbohydrates, and electrolytes. Beyond this, they also provide antioxidants and bioactive compounds that may help regulate inflammation.
Unlike milk, Greek yogurt offers higher protein content and beneficial probiotics that support gut health and immune function. Researchers believe these factors may reduce inflammatory activity, such as nuclear factor kappa B (NF-kB), and positively influence the microbiome. In the trial, 30 healthy men aged 18 to 25 were divided into yogurt and carb groups during a 12-week resistance training program. The yogurt group consumed multiple servings daily, while the carb group received an isoenergetic pudding.
By the end of the intervention, the yogurt group had higher protein, calcium, and phosphorus intake compared to the carb group. Inflammatory markers such as C-reactive protein (CRP) and interleukin-1 receptor antagonist (IL-1ra) showed notable changes, with yogurt supplementation supporting a healthier response. Researchers conclude that Greek yogurt can be a practical and nutrient-dense snack for athletes and fitness enthusiasts seeking faster recovery and reduced inflammation.
Greek Yogurt After Exercise Reduces Inflammation Better Than Carbs, Study Shows”
