"The Benefits of Curcumin for Muscle Recovery: What You Need to Know"
Recovering from Exercise-Induced Muscle Damage (EIMD) is a significant challenge faced by athletes across various sports.
What happens during exercise?
During exercise, mechanical damage to muscle fibres leads to the degradation of muscle fibres and damage to Z-lines and T-tubules.
This damage impairs the regulation of calcium ion (Ca2+) release, contributing to further injury and eventual apoptosis of muscle fibres
What is the effect of exercise-induced muscle damage?
decrease in muscle strength
muscle soreness ( as seen with elevated levels of creatine kinase in the bloodstream)
inflammation
elevated levels of oxidative stress
What are the benefits of Curcumin
antioxidant
anti-inflammatory
analgesic effects (pain relief) by INHIBITING COX-2 and NF-kB pathways
When should you take Curcumin?
For muscle soreness and ROM enhancement - a pre-emptive LOW-DOSE regimen is essential
2. Post-exercise supplementation of Curcumin is effective at reducing IL6 and CK levels, in other words, post-exercise soreness and inflammation
Of note - When the Curcumin dose reaches 0.5g or higher, curcumin may act more on other signalling pathways, reducing its effectiveness in alleviating EIMD.
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- Information about the conditions
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Reference
Liu X, Lin L, Hu G. Meta-analysis of the effect of curcumin supplementation on skeletal muscle damage status. PLoS One. 2024 Jul 15;19(7):e0299135. doi: 10.1371/journal.pone.0299135. PMID: 39008500; PMCID: PMC11249235.
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