JISSN: Turmeric eases muscle pain and reduces the likelihood of injury

Researchers from the Open University of Catalonia (Spain) have found that turmeric helps reduce muscle damage and inflammation in the body after exercise, as well as reduce the risk of injury. The results of the study are published in the Journal of the International Society of Sports Nutrition (JISSN).

Scientists analyzed 11 previously published studies to examine the health benefits of turmeric, a tropical plant in the ginger family. Although turmeric is known for its popularity in traditional Asian medicine, a growing number of scientific papers have recently proved the root has objective therapeutic properties.

In a new meta-analysis, Spanish scientists have confirmed that turmeric as a supplement has potent antioxidant and anti-inflammatory properties. These effects are particularly beneficial for people who exercise regularly and vigorously.

According to scientists, consuming curcumin both before and after exercise promotes accelerated recovery of muscle fibers, alleviates pain, and increases antioxidant capacity (the body's ability to cope with “stressful” oxidation processes). Turmeric also reduces systemic inflammation, which reduces the likelihood of injury during the training process.

According to the researchers, experts believe that people in good health only need to take one to four grams of curcumin daily to experience the health benefits. The restorative effects are particularly important in relation to eccentric exercises (in which target muscles are used to control the weight while bringing it down), which tend to be the most damaging to athletes.