A new study from the Universitat Oberta de Catalunya reveals that curcumin, a compound in turmeric, significantly reduces muscle damage and speeds up recovery post-exercise.
Researchers from the Epi4Health group at the Universitat Oberta de Catalunya (UOC) have uncovered promising evidence that curcumin -- an active component of the turmeric plant -- can significantly reduce muscle damage and inflammation following intense physical exercise.
Lead author Daniel Vasile Popescu-Radu, a UOC doctoral student, highlighted the compound's benefits.
"Both pre- and post-exercise curcumin consumption are associated with better outcomes in terms of muscle recovery, reduced pain and improved antioxidant capacity," he said in a news release.
Curcumin, renowned for its antioxidant and anti-inflammatory properties, is a staple in traditional Asian medicine and has been scrutinized in numerous scientific studies for its health benefits.
The Epi4Health study, published in the Journal of the International Society of Sports Nutrition, is the latest to affirm curcumin's efficacy, especially in the field of sports science.
"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," added Popescu-Radu.
The research points to several crucial factors that influence curcumin's effectiveness, including dosage, bioavailability and timing.
Turmeric's active compound curcumin is particularly beneficial when taken immediately after exercise, as it helps in reducing oxidative damage and inflammation triggered by free radicals generated during physical exertion.
"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," corresponding author Patricia MartÃnez, a dietician and nutritionist and course instructor at UOC, said in the news release.
Typical suggested doses range from 1 to 4 grams daily, especially beneficial for those involved in eccentric exercises known for causing significant muscle strain.
"Moderate curcumin intake within the established post-exercise dosage range helps improve and speed up muscle recovery," Popescu-Radu added.
However, curcumin's absorption and bioavailability depend on its formulation and can be enhanced by other substances like piperine. The varying profiles of study participants also point to the need for tailored dosages, especially for female athletes and those going through specific life stages, such as perimenopause and menopause.
While the study's findings are promising, the researchers urge further investigation with larger sample sizes to fully validate curcumin's benefits for athletic performance and recovery.
"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," the team concluded.
This study aligns with the United Nations Sustainable Development Goal 3, which aims to ensure healthy lives and promote well-being for all ages.