Turmeric Reduces Post-Exercise Soreness

Posted by on Apr 27, 2014

Turmeric Reduces Post-Exercise Soreness

Anyone who exercises has experienced the painfully sore muscles that can occur a day or two after the workout. Wouldn’t be nice if there was something you could do to keep this from happening? Well, it turns out there is, or just might be…

In fact, you probably already have the key ingredient in your spice cabinet. It’s the popular spice turmeric, a prime ingredient in curry powder and Indian curries. This spice has potent antioxidant and anti-inflammatory effects.

ConsumerLab reported the results of a small study involving curcumin, the active substance present in turmeric. The research found that taking curcumin before and after intense exercise significantly reduced muscle soreness. A group of healthy young men took curcumin with meals twice a day for four days. Consumption of the curcumin started one day before exercise began. After keeping track of the level of muscle soreness each day, the scientists noted that the men experienced less soreness of the front thigh muscle, or quadriceps, at about 48 hours after an intense exercise treadmill workout compared to men who only took a placebo. The curcumin in the study was given at a dose of 200 mg twice a day of a special formulation that had enhanced bioavailability. While the study was of young, healthy men, the findings if true may also apply to women and men of other age groups.

Curcumin is available as a supplement or, more commonly and less expensively, in turmeric-flavored dishes. Seasoning with black pepper along with the  turmeric enhances the turmeric’s absorption. Potential side effects from turmeric and curcumin include nausea, diarrhea and allergic skin reactions; they should not be used by people with gallstones or gallbladder disease. Since turmeric and curcumin have anti-platelet effects, they should be avoided by people on blood-thinners. Neither turmeric nor curcumin should be taken at high doses or for long periods of time without a physician’s supervision.

For more information: www.ConsumerLab.com

 

This post is written by Elizabeth S. Smoots, MD. Dr. Smoots’ blog is not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this blog consult your healthcare provider. ©2012 Elizabeth S. Smoots, MD, LLC.
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