How many turmeric to consume after exercise for muscle recovery? A study reveals

Turmeric has been evaluated for centuries for its therapeutic advantages. Its curcumin active ingredient has antioxidant and anti-inflammatory properties that could particularly help Muscle recovery after training. A new study published in the Journal of the International Society of Sports Nutrition, conducted by researchers from Universitat Oberta de Catalunya (UOC) suggests that consumption of moderate curcumin doses can help reduce muscle damage, inflammation and inflammation and inflammation and inflammation and inflammation and inflammation and inflammation and inflammation and inflammation Pain after intense physical activity.
According to this study, the consumption of curcumin before and after exercise is linked to faster muscle recovery, better antioxidant capacity and a perception of reduced pain. .
“Consumption of pre and post-exercise curcumin is associated with better results in terms of muscle recovery, pain reduction and improved antioxidant capacity,” said Daniel Vasile Popescu-Radu, the main author of the ‘study.
While the old grass is known for its anti-inflammatory and antioxidant properties for ages, its advantages in the sport of sport could be beneficial for athletes who frequently signal injury, ailments and pain, and can benefit natural supplement that can help muscle recovery.
“The aim of this study was to assess scientific evidence concerning the effectiveness of curcumin in attenuation Muscle damage induced by the exerciseLike muscle fiber injuries, pain and strength reduction, and to establish its ability to reduce inflammatory markers, improve pain perception and accelerate muscle recovery when consumed by trained participants ” said Popescu-Radu. “The effective use of curcumin depends on factors such as dosage, bioavailability and consumption time.”

Advantages of curcumin in pain and inflammation

Researchers examine the possible advantages of curcumin include attenuation and the fight against local muscle inflammation and systemic inflammation, as well as oxidative damage resulting from the increased production of free radicals during physical exercise and muscle pain .
“The moderate curcumin intake in the established post-exercise dosage range helps improve and accelerate muscles recovery,” said Popescu-Radu, who also explained that “there is always room for a Professional supervision, because an expert can adjust the dose and the time of contribution to optimize his advantages. »»

How many turmeric athletes should consume daily

The researchers say that a daily contribution in curcumin of 1 to 4 grams is enough for healthy people to benefit from these advantages, in particular with regard to eccentric exercise, which tends to be the most damaging for athletes .
“The effective use of curcumin depends on factors such as dosage, bioavailability and consumption time, the most significant advantages apparently resulting from post-exercise consumption,” said Martínez.
Experts also advised the importance of the right time, formulation and good combination for as many advantages as possible.
“The absorption and bioavailability of curcumin can be affected by the formulation used or the presence of other substances, such as piperine. In addition, the varied composition of studies in studies makes it very difficult to extrapolate these results from female athletes or to specific circumstances, such as perimenopause and menopause, “said Popescu-Radu.
“Curcumin could considerably improve the well-being of those who engage in regular physical training. It can even play an important role in reducing the biomarkers of inflammation and improving antioxidant capacity, among other health benefits, “they concluded.
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