What is the spice recommended to consume after training for muscle recovery?

Researchers have discovered that an active compound in this food could relieve muscle discomfort and improve recovery. This is how its properties can be used.

After a workout, the body enters a recovery phase in which repairing muscle tissue and replenishing energy is essential.

There are various nutritional strategies that promote this recovery, including the consumption of proteins, carbohydrates and antioxidants .

What are the benefits of consuming turmeric after training?

The active compound in this species, curcumin , has been the subject of several studies suggesting its ability to reduce muscle damage after exercise .

A study conducted by the University of Lille in France analyzed the effects of curcumin in combination with piperine , a compound present in black pepper that improves its absorption.

According to the results, the intake of 6 grams of curcumin and 60 mg of piperine, divided into three daily doses, helped reduce muscle damage associated with physical activity .

These findings are in line with a review published in the journal Nutrients , which suggests that consuming curcumin may reduce the sensation of pain after eccentric exercise, a type of effort that involves elongation of the muscle under tension. Reducing these symptoms could promote faster and more effective recovery.

High doses of turmeric or curcumin are not recommended for long-term use without medical supervision , as there is insufficient evidence regarding their long-term safety.

The World Health Organization establishes an acceptable daily intake of 1.4 mg per half kilo of body weight (approximately 0-3 mg per kilogram ).

What happens to your muscles after training?

After an intense workout, it’s common to experience muscle stiffness and pain. This phenomenon, known as delayed onset muscle soreness (DOMS), can last for several days and affect physical performance.

For years, DOMS was believed to be caused by lactic acid buildup in the muscles. However, this theory was disproven in the 1980s. Today, experts attribute post-workout soreness to two main factors:

Microtears in muscle fibers : When the muscle is subjected to greater effort than usual, especially in eccentric exercises , small injuries are generated in the muscle fibers.
Inflammation of the fascia : Fascia is the connective tissue that surrounds and supports muscles. According to Professor Jan Wilke of Alpen-Adria University in Austria, a tight fascia can contribute to muscle soreness. Keeping it flexible with dynamic movements before exercise can help prevent discomfort.

What other foods are recommended to eat after training?

Nutrients like vitamin E, protein and carbohydrates play essential roles in the body’s functioning, from cellular protection to muscle recovery.

Vitamin E is an essential nutrient with a strong antioxidant effect . To ensure adequate intake, it is recommended to consume foods rich in it, such as:

Nuts and seeds : almonds and sunflower seeds.
Green leafy vegetables : spinach, chard and broccoli.
Healthy oils : extra virgin olive oil.
Fruits : kiwi.

Proteins, in the context of exercise and fitness, are indispensable for muscle recovery and growth . Protein sources include both animal and plant-based options:

Meats : chicken, beef and pork.
Fish and seafood : salmon, tuna and shrimp.
Dairy : milk, yogurt and cheese.
Eggs .
Legumes : lentils, chickpeas and beans.
Nuts and seeds : almonds, walnuts, chia and sunflower seeds.
Whole grains : quinoa.
Vegetable proteins : tofu, tempeh and edamame.

Carbohydrates are the body’s main source of energy and play a key role in post-workout recovery . Consuming carbohydrates within two hours of training helps replenish glycogen stores , improving performance and reducing fatigue.

Healthy fats, on the other hand, contribute to hormonal balance and general well-being. They can be found in foods such as avocados, nuts, olive oil and fatty fish .

Other health benefits of turmeric

Curcumin is linked to reducing chronic inflammation , a risk factor in diseases such as diabetes, Alzheimer’s, heart disease and cancer , according to health outlet Healthline .

A meta-analysis of 32 studies found that curcumin supplementation may decrease inflammatory markers such as C-reactive protein and interleukin-6 . Its potential in treating specific conditions was also investigated:

Osteoarthritis: Several studies indicate that people with osteoarthritis who took curcumin experienced a reduction in symptoms and a reduced need for painkillers.
Ulcerative colitis: One analysis showed that those who combined curcumin with mesalazine, a standard drug for the disease, were three times more likely to achieve remission.
Chronic kidney disease: A review of 50 studies suggests that turmeric may relieve itching in people with kidney disease.
Cognition and memory: An observational study in older adults found that curcumin consumption was associated with improvements in attention and short-term memory.