Effects of Curcumin on Post-Exercise Recovery

Abstract

Curcumin, the main phenolic component of turmeric, is used therapeutically on many diseases such as cancer, gastrointestinal and cardiovascular diseases due to its anti-inflammatory, anti-tumor, antioxidant, and anti-microbial effects. Curcumin has been reported to have positive results in improving recovery after exercise as well as curing various diseases. This potential effect may be due to its antioxidant and anti-inflammatory features. When the antioxidant effect was examined, it is reported that curcumin usage increases the clearance activity of reactive oxygen species (ROS) and reduces the increase in oxidative stress markers after exercise, and it is also reported that Theracurmin form, which has high bioavailability, may be more effective in reducing oxidative stress. When the role of curcumin in the anti-inflammatory response was evaluated, it is seen that curcumin usage at doses of 180-500 mg/day for 3-7 days reduces key inflammatory markers such as Interleukin-8 (IL-8) and Tumor Necrosis Factor-alpha (TNF- a). Due to its antioxidant and anti-inflammatory effects, consuming curcumin reduce muscle damage by decreasing creatine kinase levels and inhibiting histamine and prostaglandin production after exercise. It improves delayed onset muscle soreness (DOMS) and can also be effective in enhancing recovery and improving subsequent performance. In conclusion, curcumin can be effective on recovery, especially consuming 5 g of curcumin on acute or consecutive days and in combination with piperine (the main active ingredient of black pepper) or in forms of high bioavailability such as Theracurmin can accelerate recovery. In addition, no side effects are observed at doses that improve recovery. Curcumin may be an effective supplement in accelerating post-exercise recovery, but more studies are needed to investigate the effects of ideal dosage on recovery.