A study published in the European Journal of Applied Physiology has found that 5g of curcumin taken orally can reduce pain post-exercise and may enhance performance.
The trial, by scientists from the Australian Institute of Sport along with Massey University and SportsMed Canterbury in New Zealand, set out to estimate the effects of curcumin supplementation versus placebo on single-leg press single-leg jump performance and delayed onset muscle soreness (DOMS) following unaccustomed heavy exercise.
The 17 men who took part in the trial were randomly assigned either curcumin (2.5g twice daily) or a placebo to take from two days before to three days after performing the exercise.
Measurements were made at baseline, and zero, 24 and 48 hours after exercise regarding limb pain, muscle swelling, single-leg jump height, and serum markers of muscle damage and inflammation.
The researchers found that the supplement group experienced moderate to large reduction in pain associated with DOMS as well as reduced levels of serum markers of muscle damage and inflammation. “These findings provide the first empirical evidence to support the possibility of using curcumin to prevent and combat DOMS associated with heavy exercise,” they wrote.
They concluded: “Oral curcumin likely reduces pain associated with DOMS with some evidence for enhanced recovery of muscle performance. Further study is required on mechanisms and translational effects on sport or vocational performance.”
