The why, what and how an endurance runner may benefit from using turmeric as a food ingredient and supplement.
Turmeric is a well-known nutrient and it’s also very well researched … nearly 1600 studies listed on PubMed in the last 5 years. With regards to how it may be helpful for runners … well it’s because of the anti-inflammatory actions of turmeric. In this episode we:
· Explain why it’s potentially supportive for a runner
· Discuss the difference between turmeric and curcumin
· Give insights into using turmeric as a supplement to support endurance running
(03:10)
What is Turmeric, its anti-inflammatory properties and why should endurance runners be concerned about managing inflammation and oxidative stress.
Key aspects of turmeric supplementation support for runners:
· Recovery after exercise and prevention of DOMS -delayed onset muscle soreness.
· Use as an alternative to over the counter pain relief medication e.g. ibuprofen. In E53 Painkillers for Running - we discussed turmeric as a natural alternative to painkillers due to its anti-inflammatory properties.
· Turmeric may help reduce joint pain – for some runners consistently road running day in and out may lead to joint pain.
· Turmeric may be used as an anti-inflammatory aid to help recovery from injury.
· Turmeric is known to support exercise-induced muscle damage, which can occur following hill training, especially downhill exercise, we focus on this in E72 Eating for Hill Drills.
(08:13)
What is the difference between turmeric and curcumin.
(10:12)
How to maximise the bioavailability of turmeric so you receive maximum therapeutic value.
(12:43)
Ideas on how to include turmeric in your runners food plan:
(14:12)
A simple recipe for Golden Turmeric Latte.
300ml of almond milk blended with ¼ teaspoon of powdered turmeric, ½ teaspoon of ground ginger and cinnamon with ½ teaspoon of vanilla extract and a pinch of black pepper. You may drink it cold or warm it gently.
(15:59)
Our favourite turmeric supplement is Your Zooki Turmeric.
What do we like about it?
· 1 sachet contains 750mg of curcumin (the active part of turmeric) which is a therapeutic dose in one sachet – often when you buy turmeric in capsule or tablet form you’d need to take several capsules per day to reach that amount.
· As with all of Zooki products the nutrient is wrapped in a lipo-shield which forms a protective barrier around the curcumin which helps deliver the nutrient through your digestive system so you get maximum benefit from the supplement
· It’s tasty and convenient – I consume mine straight form sachet – some of my clients add to water or as an ingredient in smoothies, yoghurt or fruit. The sachets are also easy to pack when you’re travelling
· I sachet a day is great as a foundational supplement. I sometimes increase the number of sachets if I’m recovering from an injury or illness – however do take professional advice if considering this.
If you’d like to give
