Why I Recommend Turmeric/Curcumin for Better Workouts & Recovery
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One of the dietary supplements that I recommend to people who train regularly is turmeric extract. More specifically, curcumin from turmeric roots. Curcumin has been reported to have a strong anti-inflammatory, antioxidant, immune boosting and antibacterial properties from several studies, where these benefits can be well utilized for exercise and training. In today’s video, we’ll be talking about why I recommend curcumin for everyone who’s looking to enhance their workouts, what type of curcumin supplements to look for and precautions in taking curcumin/turmeric supplements.
#Turmeric #Curcumin #Nutrition
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Chapters
00:00 Introduction
00:49 Why I Recommend Curcumin(Turmeric)
02:08 Ingredients that Help Absorption of Curcumin
03:10 Curcumin Supplement Precautions
04:26 Curcumin Supplement Shopping Tip
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Jay's Quick Bio
Exercise Biology UC Davis
Former Taereung Nat'l Training Center of KSOC(Korean Sport & Olympic Committee) Strength & Conditioning Coach
ISSA(Int'l Sports Science Association) Certified Master Trainer
ISSA Certified Nutritionist
ISSA Bodybuilding Specialist Coach
ISSA Sports Nutritionist
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The main reason why I recommend curcumin for those who train with weights is because of curcumin’s anti-inflammatory and antioxidative properties, as these can reduce muscle pain, muscle damage, and provide joint protection, which will aid in proper recovery as studies have reported that curcumin is associated with reduced muscle damage after running, walking, cycling and strength training. According to a review paper analyzing curcumin and exercise-related studies, it was reported that curcumin reduced muscle damage and increased muscle performance through decreasing the perception of subjective muscle pain level AND reduction in creatine kinase. In these studies, daily dose of 150 to 1,500mg of curcumin was ingested before, during and after exercise and results have shown to be able to help control inflammation and increased exercise performance. Similar review analysis in 2021 also reported that curcumin supplementation may protect against exercise-induced muscle damage, and another paper published in 2021 also reported that curcumin supplementation can modulate inflammatory pathways and reduce lactate buildup, which could lead to faster return to training and allow greater tolerance for higher training intensity.
Curcumin is broken down relatively fast in our digestive tract and has been reported for having a poor bioavailability when ingested alone. For this reason, many manufacturers combine curcumin with piperine from black pepper to increase the bioavailability and since curcumin is lipophilic, it is absorbed better when consumed with some form of fat source. In addition, many curcumin supplements are available in the form of liposomal to increase bioavailability and/or ingredient efficacy for the body. For example, liposomal vitamin C and liposomal glutathione are one of the popular forms of liposomal. In addition to piperine, you can also find products that add ginger to curcumin supplements, as ginger is also a well-known ingredient that can be used as a natural anti-inflammatory and pain reliever. In fact, there are several studies that indicate curcumin, ginger and black pepper formulations may aid well in reducing osteoarthritis.
Study References Used in Video
· Crit Rev Food Sci Nutr. 2021;61(7):1152-1162
· Nutrients. 2020 Feb; 12(2): 501
· Phytother Res. 2021 Apr;35(4):1768-1781
· J Diet Suppl. 2021;18(5):531-542
· Phytother Res. 2020 Aug;34(8):2067-2073
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Medical Disclaimer
All contents on this video is purely for informational and educational purposes only. All contents on this video is never intended to replace medical treatment of any sort. Anyone with symptoms or under prescription medications are advised to consult with their physicians at all times.
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