Turmeric has been prized for centuries for its therapeutic benefits. The active ingredient curcumin has antioxidant and anti-inflammatory properties, which may particularly aid muscle recovery after exercise. A new study published in the Journal of the International Society of Sports Nutrition by researchers at the Universitat Oberta de Catalunya (UOC) found that moderate doses of curcumin may help reduce muscle damage, inflammation, and pain after intense physical activity. According to the study, taking curcumin before and after exercise was associated with faster muscle recovery, improved antioxidant capacity, and reduced pain perception. “Both pre- and post-exercise curcumin administration resulted in better results in terms of muscle recovery, reduced pain, and improved antioxidant capacity,” said Daniel Vasile Popescu-Radu, lead author of the study. While this ancient herb has long been known for its anti-inflammatory and antioxidant properties, its benefits in the sports arena may be beneficial for athletes who regularly suffer from injuries and soreness and may benefit from a natural supplement that can support muscle recovery. “The purpose of this study was to evaluate the scientific evidence for the effectiveness of curcumin in reducing exercise-induced muscle damage, such as muscle fiber damage, pain, and loss of strength, and to determine its ability to reduce markers of inflammation, improve pain perception, and speed muscle recovery, when used by trained participants,” said Popescu-Radu. “The effectiveness of curcumin depends on factors such as dosage, bioavailability, and duration of use.”
Benefits of curcumin against pain and inflammation
Researchers are investigating the possible benefits of curcumin, including mitigating and combating local and systemic inflammation, as well as oxidative damage caused by increased free radical production during exercise and muscle soreness.
“Moderate use of curcumin within the recommended dosage range after exercise improves and accelerates muscle recovery,” says Popescu-Radu, who also explains that “there is always room for expert supervision, as a professional can adjust the dosage and timing of use to optimize its benefits.”
How much turmeric should athletes consume per day?
Researchers say that a daily intake of 1-4 grams of curcumin is sufficient for healthy individuals to enjoy these benefits, especially when it comes to eccentric exercise, which tends to be the most damaging for athletes.
“The effectiveness of curcumin depends on factors such as dosage, bioavailability, and timing of intake, with the most significant benefits apparently being achieved when consumed post-exercise,” says Martínez.
Experts also advise on the importance of proper timing, formulation, and combination to achieve maximum benefit.
“The absorption and bioavailability of curcumin may be affected by the formulation used or the presence of other substances, such as piperine. Furthermore, the diverse composition of study participants makes it difficult to extrapolate these results to female athletes or to specific populations. “
Curcumin can significantly improve health outcomes for people who exercise regularly,” says Popescu-Radu. They concluded that it may even play a role in reducing inflammatory biomarkers and improving antioxidant capacity, among other health benefits.” Turmeric
is an effective remedy for bone diseases such as osteoarthritis. Its anti-inflammatory properties also make it useful in treating hay fever, depression, high cholesterol, a type of liver disease, and itching.
