Curcumin, a natural compound found in turmeric, has been shown to have anti-inflammatory and antioxidant properties that may help reduce the symptoms of delayed onset muscle soreness or DOMS. You do not need to be an atheles to experience DOMS. Muscle soreness can develop for a variety of reasons, including stress. Studies have found that taking curcumin supplements before or after exercise can help alleviate muscle soreness and improve recovery time.
The best way to use curcumin to help athletes post-workout is to take it in its natural form. Some of the best turmeric in the world comes from a region known as Lakhadong, in Meghalays, my home state. You can also take it in its supplement form, either as a capsule or powder mixed with water or a protein shake.
Research suggests that curcumin may indeed help alleviate the symptoms of DOMS. In a study published in the Journal of the International Society of Sports Nutrition, participants who took curcumin supplements before and after exercise experienced less muscle soreness and faster recovery compared to those who took a placebo. Curcumin supplements should be taken consistently over time to see the full benefits, and it’s always a good idea to consult with a healthcare professional before starting any new supplement regimen. Eating it in its natural form is always safer.
In addition to taking curcumin, athletes can also reduce the likelihood of experiencing DOMS by properly warming up before exercise, staying hydrated, and getting enough rest and recovery time between workouts. Incorporating a balanced diet rich in protein, healthy fats, and complex carbohydrates can also support muscle growth and recovery.
Remember, DOMS is not bad for you. In fact it is a natural part of the muscle-building process. You are using curcumin to alleviate some of the discomfort and speed up recovery time. Ideally so that you can go back to your workout, walk or exercise. Human beings are built to move, not to sit. Use your god given ability and move as much as you can.
