Curcumin May Help Post-Exercise Muscle Recovery
High intensity exercise causes muscle damage, which can make additional training difficult or impossible for a period of time. A recent study suggests that taking curcumin supplements may help speed up recovery after high-stress athletic training.
Participants in the study included 59 moderately trained men and 29 women with an average age of 21 who were given either 250 mg of a curcumin supplement, 1,000 mg of a curcumin supplement, or a placebo daily for eight weeks.
Twenty-four hours after muscle-damaging exercise, the researchers found that the high dose curcumin group had significantly lower pain scores, as well as lower levels of creatine kinase (a marker of muscle damage) when compared with the placebo.
In a second, separate trial, 62 men and women were assigned either 250 mg of curcumin, 1,000 mg of curcumin, or a placebo daily for eight weeks. At the end of the eight-week supplement period, all of the participants took part in a downhill running trial, which promotes muscle damage.
The researchers found a significant performance decline in both the placebo and low-dose curcumin group. The performance decline in the high-dose curcumin group was much smaller.
Researchers from Increnovo, Texas Christian University, the University of Arkansas, Massey University, and Summit Analytical, LLC, conducted the study. It was published in the April 2017 issue of FASEB Journal.
Curcumin has been used in folk remedies for years to ease menstrual cramping, help heal wounds, and to improve the appearance of skin. Yellow curry is a great source of curcumin, but if your stomach can’t handle curry, you don’t care for Indian food, or you want a high dose of curcumin like the one used in this study, you can take a high quality supplement.