Written by Jessica Patella, ND. Of the 28 participants, those who took 400 mg of curcumin before and after resistance training, significantly reduced markers of inflammation compared to control.
Curcumin is a substance in the spice turmeric, commonly used in Indian cuisine and curry (2). Curcumin is known to reduce inflammation and has been shown to improve symptoms of arthritis (2). For these reasons, curcumin is considered to be similar to an NSAID (non-steroidal anti-inflammatory drug) and researchers wanted to investigate if it would be beneficial to supplement with curcumin for muscle soreness after resistance training (1).
Resistance training is important for overall health and is used to increase lean muscle mass, but in the short-term can cause muscle pain and soreness (1). The muscle soreness can limit performance in future workouts or in fitness competitions (1).
A total of 28 participants were randomly assigned to receive either a placebo (n=12) or 400 mg curcumin (n=16) daily. Ten days prior to the resistance training session, participants came to the laboratory to determine their 1-repetition maximum on the leg press machine.
Participants took the placebo or curcumin 2 days prior to resistance training, resulting in exercise induced muscle damage (EIMD) and for 4 days after resistance training. During the resistance training, participants completed 6 sets of 10 repetitions on the leg press machine, beginning with a set a 110% of their estimated 1-repetition maximum (1). If a participant was not able to maintain the 5-second contraction, the resistance was reduced by 2.2 kg for that set. Each set was separated by 5 minutes of passive, seated rest (1).
The following results were observed:
Curcumin decreased serum creatine kinase (CK) by 44% at day 1, 49% at day 2, 57% at day 3 and 69% at day 4 after resistance training, compared to placebo (1). Serum creatine kinase is a test that shows inflammation in the muscles and these results indicate a significant (P=0.035) reduction in muscle inflammation in participants taking curcumin compared to those on placebo (1).
Curcumin also significantly improved the inflammation markers IL-8 (p=0.030) and TNF-alpha (P=0.028). IL-8 was significantly decreased with curcumin at day 1 by 21% and day 2 at 18% post-resistance training compared to placebo (1). TNF-alpha was also significantly decreased with curcumin by 25% at day 1, 23% at day 2 and 23% at day 4 post exercise, compared to placebo (1).
There were no significant changes observed in subjective muscle soreness or in soreness with activities of daily living (1).
In conclusion, 400 mg of curcumin per day decreased serum creatine kinase, IL-8 and TNF-alpha, all markers of inflammation in the body, post-resistance training (1). These results indicate that supplementing with curcumin is associated with a greater potential for rapid muscle recovery (1). Future research should include more participants to confirm the results.
Source: McFarlin, Brian K., Adam S. Venable, Andrea L. Henning, Jill N. Best Sampson, Kathryn Pennel, Jakob L. Vingren, and David W. Hill. “Reduced inflammatory and muscle damage biomarkers following oral supplementation with bioavailable curcumin.” BBA clinical 5 (2016): 72-78.
© 2016 The Authors. Published by Elsevier B.V. CC BY license (http://creativecommons.org/licenses/by/4.0/).
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Posted April 28, 2016.
Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. She earned her ND from Southwest College of Naturopathic Medicine in Tempe, AZ, and is a member of the North Carolina Association of Naturopathic Physicians. Visit her website at www.awarenesswellness.com.
References:
- McFarlin BK, et al. Reduced inflammatory and muscle damage biomarkers following oral supplementation with bioavailable curcumin. 2016 BBA Clinical 5; 72-78.
- Tumeric (Curcumin). WebMD.
