Researchers at the Open University of Catalonia (UOC) found that curcumin, the active compound in turmeric, may be beneficial in sports, particularly in reducing muscle soreness, damage, and inflammation after intense physical exercise. The study, published in the Journal of the International Society of Sports Nutrition, notes that "the intake of curcumin is linked to an improvement in the body's antioxidant capacity, a significant reduction in post-exercise pain, and, in general, better results in muscle recovery."
According to the study, consuming turmeric before and after exercise is associated with faster muscle recovery. Curcumin consumption alleviates pain sensations and improves the subjective perception of pain. The researchers suggest that a daily intake of 1-4 grams of curcumin is sufficient for healthy individuals to enjoy these benefits, particularly after high-impact exercises like weightlifting and squats.
"The objective of this work has been to evaluate the scientific evidence on the effectiveness of curcumin in reducing muscle damage caused by exercise, such as injuries to muscle fibers, loss of strength, and pain. And to determine if its consumption can reduce inflammatory markers, improve pain perception, and accelerate muscle recovery in trained participants," explained Daniel Vasile Popescu Radu.
Dietitian-nutritionist Patricia Martínez emphasized that "the effective use of curcumin depends on factors such as dose, bioavailability, and timing of intake, and ingestion after exercise seems to be more beneficial," reports La Vanguardia. The absorption and bioavailability of curcumin can be compromised by the formulation or by the presence of other compounds such as piperine.
Despite the demonstrated benefits of curcumin, experts warn that its effectiveness depends on various factors, including hormones, individual characteristics, timing of consumption, and formulation used. Additionally, the effects of curcumin may not be the same for women, particularly during stages like menopause. The effects of curcumin may also differ for elite athletes, whose physical and metabolic needs vary from those of the general population.
Experts recommend that the intake of turmeric should be between one and four grams per day in healthy people, taking into account individual or temporary conditions at the time of consumption.
"Supervision by a professional can always be helpful, as they can adjust the dose and timing of intake to maximize benefits," said Popescu Radu.
Turmeric, a plant from the ginger family, has been used for thousands of years in gastronomy as a coloring and flavoring agent, particularly in Asian cuisine, and in traditional medicine, especially in Ayurvedic practices in India. It is not native to the Mediterranean diet but has become a common item in shopping baskets in recent years.
The most important active compound in turmeric is curcumin, which is responsible for most of turmeric's health benefits, such as reducing inflammation, relieving pain, and improving the immune system. Curcumin is related to the reduction of chronic inflammation, a risk factor in diseases such as diabetes, Alzheimer's, heart diseases, and cancer.
The article was written with the assistance of a news analysis system.