September 30, 2025, 6:04 pm | Read time: 6 minutes
Regular exercise has anti-inflammatory effects, but what role does diet play in this? Especially what you eat after a workout? A Canadian study examined this and found that Greek yogurt is recommended to support the anti-inflammatory effects of exercise.
Fermented dairy products not only contain high-quality protein but also probiotic bacteria that can influence the immune system. How do they affect the anti-inflammatory effects when consumed directly after exercise? This is precisely the question researchers in a Canadian study pursued. They compared two different post-workout diets: Greek yogurt (as an example of a fermented dairy product) vs. pudding (carbohydrates) with the same calorie count. Spoiler alert: It made a difference.
Study Design and Methods
The study was a secondary analysis of a previously published randomized controlled trial from 2019.1,2 Participants were healthy, physically untrained men aged 18 to 25. The original investigation focused on various aspects and effects. The current reanalysis of the work focused on the relationship between post-training meals and their effect on inflammation markers.
A total of 30 participants took part in the study, undergoing a structured strength and jump training program for twelve weeks–three times a week under professional supervision.
Regarding their post-workout diet, participants were randomly divided into two groups:
- GY group: 15 participants consumed Greek yogurt (0 percent fat, 20 grams of protein per serving) three times daily on training days (immediately after training, one hour after training, and shortly before bedtime) and twice daily on rest days.
- CP group: 15 participants consumed an equal-calorie, protein-free carbohydrate pudding mix (28 grams of carbohydrates, 0 grams of protein per serving) at the same times.
Inflammation markers in the blood were measured at three points: at the start of the study, after one week, and after twelve weeks–each morning, fasting, and at least 48 hours after the last training session. The researchers examined interleukin-6 (IL-6), tumor necrosis factor-alpha (TNF-α), C-reactive protein (CRP), and other anti-inflammatory and pro-inflammatory cytokines.
In addition to inflammation values, changes in body composition (fat mass, fat-free mass) were recorded. Statistical analysis was conducted using linear mixed models and regression analyses to evaluate relevant factors that could influence the outcome alongside diet.
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Effects of Training and Greek Yogurt
As expected, training alone already had effects on the measured inflammation markers. The exciting part was the effect that the additional consumption of Greek yogurt showed–in contrast to the carbohydrate-rich diet.
The analysis revealed that CRP (C-reactive protein), a pro-inflammatory marker, increased after the first week of training–a typical effect in untrained individuals–but normalized in both groups by week 12. Another pro-inflammatory marker, IL-1β, significantly decreased due to training after twelve weeks–regardless of diet type. In contrast, IL-1ra, an anti-inflammatory marker, increased after week 1 of the training intervention.
However, there were also differences between the diet-type groups. IL-6, a central pro-inflammatory cytokine (type of protein), significantly decreased over the twelve-week study period in the group that ate Greek yogurt after training. In the group that consumed the carbohydrate-rich pudding mix, the inflammation marker value remained unchanged. Another finding: TNF-α and the TNF-α/IL-10 ratio increased significantly in the carbohydrate group (CP) by week 12, indicating an increased inflammatory state. In the yogurt group (GY), however, both values remained stable.
The analysis also showed that the positive effects on inflammation markers were more pronounced the higher their values were at the start of the study. Additionally, the increase in fat-free mass (FFM) was associated with a slight IL-6 increase, indicating muscle-related adaptations.
What Do the Results Mean?
Regular strength training seems to have anti-inflammatory effects in healthy young men (only they were part of the study) even without an adjusted diet, according to the present analysis. However, this effect can apparently be enhanced by post-workout nutrition, as shown with Greek yogurt.
Greek yogurt improves the anti-inflammatory effects of training, particularly by reducing IL-6–a central inflammation factor associated with numerous chronic diseases. At the same time, the consumption of Greek yogurt apparently prevents an increase in TNF-α, which was observed in the control group–a marker associated with systemic inflammation and immune activation. The TNF-α/IL-10 ratio, a measure of the balance between pro- and anti-inflammatory processes, also remained stable in the yogurt group–in contrast to the carbohydrate group.
The results support the hypothesis that fermented dairy products like Greek yogurt–likely due to their probiotic and protein-rich composition–have inflammation-regulating effects. This could be significant for athletes and health-conscious individuals who want to positively influence their immune response.
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Study Assessment and Possible Limitations
It is positive that the study is based on a high-quality methodology (randomized controlled trial), with inflammation markers measured in a resting, fasting state–an important aspect to exclude acute, quickly disappearing effects of training. The detailed statistical analysis, including effect size evaluations, further strengthens the study’s significance.
However, there are some limitations:
With only 30 participants, the sample size was small, reducing the analysis’s significance. The participants were young, male, and of normal weight, with low inflammation values at the start of the study. Therefore, the study cannot make statements about possible effects in women, other age groups, or overweight and chronically ill individuals. Additionally, there was no training group without dietary supplementation or a non-training control group, making it impossible to fully isolate the individual effects of training and diet.
A potential conflict of interest lies in the provision of yogurt by Danone Canada. However, the study was independently funded through a university scholarship.
Conclusion
This study shows that regular strength training reduces certain inflammation markers in the blood of healthy young men. When Greek yogurt is added as post-training nutrition, anti-inflammatory effects can be further enhanced–particularly through the reduction of IL-6 and the prevention of an increase in TNF-α. For individuals looking to support their immune system through diet and exercise, Greek yogurt offers a promising approach. However, further studies on older individuals and/or those with pre-existing conditions and high inflammation values, as well as women, are needed.