Posted on 04/30/2020 11:49:18 PM PDT by nickcarraway
THE SPICE HAS A COMPONENT THAT SETS IT APART, RESEARCHERS SUGGEST.
According to new research published in Critical Reviews in Food Science and Nutrition, turmeric could also help you improve muscle recovery and even boost overall exercise performance. The active compound in turmeric is curcumin, which has been associated in previous research with benefits related to cardiovascular and gastrointestinal function. The familiar aroma of turmeric wafting up from curry blends could do more than whet your appetite—the spice could also help you improve muscle recovery and even boost overall exercise performance, according to a recent review in Critical Reviews in Food Science and Nutrition.
The active compound in turmeric is curcumin, which has been associated in previous research with benefits related to cardiovascular and gastrointestinal function, according to the lead author of the research, Lara Gomes Suhett, Ph.D.(c) of the Department of Nutrition and Health at the Federal University of Viçosa in Brazil.
In this recent meta-analysis of 346 studies—with 11 specifically related to people and sports performance—researchers looked at a wide range of curcumin supplement dosages, study timeframes, and outcomes like recovery, inflammation, and muscle soreness. Suhett told Bicycling that although more research has been done on animals than in humans on the effect of curcumin on sport performance, this research review found numerous benefits, and no adverse side effects were reported in athletes and others who were regularly physically active.
This is most likely because of curcumin’s contribution to the reduction of inflammation and oxidative stress (a harmful chemical process), reduction of pain and muscle damage, improved muscle recovery, better gastrointestinal function, and even stronger psychological outlook, Suhett said.
While less is known about the psychological benefits, she pointed out that one of the studies they reviewed showed participants feeling better about stress during exercise than those who took a placebo. Suhett believes that should pave the way for investigations on the use of curcumin as a way to improve emotional wellbeing in all aspects of sport and exercise.
[Want to fly up hills? Climb! gives you the workouts and mental strategies to conquer your nearest peak.]
Another question for future researchers: How much do you need to see the benefits? In the recent review, Suhett said there was a range of dosages, and some were taken in combination with other compounds such as Boswellia extract, which is an herbal supplement. In general, though, the most common dose was between 180mg to 500mg daily and the period of supplementation was short—often for just a few days, or only after intense exercise. But the fact that researchers saw benefits from that is promising, she added.
“However, we still have to be cautious about recommendations because curcumin is not yet considered a sports supplement with the highest degree of evidence,” she added. More studies will need to be done to bring it to that level, but in general, the most promising results seem to be decreased muscle damage from training as well as reduced pain. Both are related to less exercise-related inflammation, said Suhett.
While more research will yield additional answers, this might be a cue to add a bit more spice into your life—or at least consider a post-ride curry dish.
“These studies showed significant results in sports and physical activity after supplementation for a short period of time,” she said.
i took turmeric for years after i hurt my head to keep my mind sharp.
it obviously worked wonders :)
i make the best and smartest decisions of anyone i know :)
decisive too :)
Tumeric may be great for cycling or running but it is high in oxalates that combined with dehydration from cycling can lead to kidney stones.
Same with other so-called health foods such as spinach, almonds and almond milk, beets and high doses of Vitamin C (over 100 mg). Curcumin, an extract of the active ingredient in Tumeric, does not have oxalate salts in it.
Quackery is when someone advises you to take some supplement but fails to tell you the side effects or what potentially toxic ingredients it has in it. Oxalates come from plants which produce it to repel and kill insects. It is a plant’s insecticide. And we are advised to ingest it? As we get older, not wise to take tumeric.
Can I just put a lot of yellow mustard on my burgers and hot dogs? Will that work?
Pickle ball.
For the first few months, I would ache (big time) after playing seriously for a couple of hours. I thought it was just an inevitable side effect.
I saw an article about tumeric possibly helping, with lots of people saying it really worked (anecdotal).
So I bought some. The label said I wouldn't feel the effects for about two weeks. Once the two weeks were up, I noticed the difference. A clear difference. I've been using it for almost four months, and I have to say, for me, it really has made a huge change.
If it ever gets warm in the midwest (summer soldier here), I'll bike again, likely with no aches and pains.
People ought to try it if they are experiencing aches like I did. For any intense athletic activity.
Thanks for that post. I find this whole turmeric thing to be confusing. Most turmeric I’ve seen is labeled “ turmeric curcumin”. Does that mean it’s just the extract? Or is the extract mixed in with unextracted turmeric?
I really don’t expect you to know, as I guess each manufacturer has its own process. I’m just making a comment.
I take 600mg of curcumin extract everyday (Dr approval) for joint pain
Try curcumin extract instead. You have to take less since it is a 100% extract of active ingredient in turmeric.
What’s “pickle ball”?
It's an outdoor game for old people that combines tennis, ping pong and uses a wooden paddle and a medium sized wiffle ball.......
I know, I’ve played it.....My experience has been that the better players are very snobbish towards any newcomers and try to avoid playing with them.
Look it up. It’s an easy search.
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