How much turmeric to consume post exercise for muscle recovery? A study reveals

Turmeric has been valued for centuries for its therapeutic benefits. Its active ingredient curcumin has antioxidant and anti-inflammatory properties that could especially aid in muscle recovery post workout. A new study published in the Journal of the International Society of Sports Nutrition, conducted by researchers at the Universitat Oberta de Catalunya (UOC) suggests that consuming moderate doses of curcumin can help reduce muscle damage, inflammation, and pain following intense physical activity.
According to this study, intake of curcumin both before and after exercise is linked with faster muscle recovery, improved antioxidant capacity, and reduced pain perception. .
“Both pre- and post-exercise curcumin consumption are associated with better outcomes in terms of muscle recovery, reduced pain, and improved antioxidant capacity,” said Daniel Vasile Popescu-Radu, the lead author of the study.
While the ancient herb is known for its anti-inflammatory and anti-oxidant properties for ages, its benefits in the realm of sports could be beneficial for athletes who frequently report injuries, aches, and pain, and may benefit from the natural supplement that can aid in muscle recovery.
“The aim of this study was to assess the scientific evidence regarding the effectiveness of curcumin in mitigating exercise-induced muscle damage, such as injuries to muscle fibers, pain, and reduced strength, and establish its ability to lower inflammatory markers, improve pain perception and speed up muscle recovery when consumed by trained participants,” said Popescu-Radu. “The effective use of curcumin is contingent upon factors such as dosage, bioavailability, and time of consumption.”

The researchers examine possible benefits of curcumin include mitigating and combating local muscle inflammation and systemic inflammation, as well as oxidative damage resulting from the increased production of free radicals during physical exercise and muscle pain.
“Moderate curcumin intake within the established post-exercise dosage range helps improve and speed up muscle recovery,” said Popescu-Radu, who also explained that “there’s always room for professional supervision, as an expert can adjust the dosage and timing of intake to optimize its benefits.”

The researchers say a daily curcumin intake of 1-4 grams is enough for people in good health to enjoy these benefits, particularly in relation to eccentric exercise, which tends to be the most damaging to athletes.
“The effective use of curcumin is contingent upon factors such as dosage, bioavailability and time of consumption, with the most significant benefits seemingly resulting from post-exercise consumption,” said Martínez.
Experts have also advised about the significance of the right time, formulation and combination for maximum benefits.
“The absorption and bioavailability of curcumin may be affected by the formulation used or the presence of other substances, such as piperine. Furthermore, the varied makeup of the participants in the studies makes it very difficult to extrapolate these results to female athletes or to specific circumstances, such as perimenopause and menopause,” said Popescu-Radu.
“Curcumin could greatly enhance the well-being of those who engage in regular physical training. It may even play a significant role in reducing inflammation biomarkers and improving antioxidant capacity, among other health benefits,” they concluded.
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