Can Turmeric Help With Workout Recovery? 3 Recipes That May Reduce Muscle Soreness
If you've been hearing a lot about turmeric, it's probably because the warm, earthy, bright yellow spice is one of the most researched. You can find it in ground form in the spice section of most grocery stores, and increasingly, you can also find fresh turmeric root in the produce section.
Traditionally, you'll see turmeric used in curries—it's what's partially responsible for their bright yellow hue—but as of late, fueled by news of its many health benefits, turmeric has made its way into smoothies and lattes (aka golden milk, which is basically turmeric and other spices heated with warm milk), as well as in soups, fried rice, and roasted vegetable dishes. You can even add it to salads, tuna, and a long list of other savory options—and there are plenty of reasons to do so.
Health Benefits of Turmeric
As any nutritionist or registered dietitian will tell you, turmeric is one of the healthiest spices to add to your diet. It has myriad health benefits, including anti-inflammatory properties, antioxidative properties, and more.
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What to Eat After a Workout: Turmeric Recipes
Most of the research on turmeric uses supplemental forms of curcumin, so the doses are much higher than the normal consumption of turmeric in recipes. "For example, the doses in research on brain and joint health may be 500 to 2,000 milligrams, while there is only about 200 milligrams in one teaspoon of turmeric," says Rizzo. If you're looking for the anti-inflammatory workout-related benefits, she suggests eating about a half to one tablespoon of turmeric per day. "Also, keep in mind that turmeric is better absorbed with certain nutrients, like black pepper or fats," she adds. "To get the most from it, pair it with oils or other healthy fats and add a dash of black pepper."
While there isn't research to show if it matters whether you have turmeric before or after your workout, adding it to your post-workout nosh seems like a reasonable way to go. After all, there are many benefits to working out on an empty stomach, and having turmeric before a run or stretching session doesn't sound appealing to most. "Having protein with a small amount of carbohydrate helps with muscle recovery and protein sparing," says Rissetto. A go-to she recommends are turkey roll-ups with some sprinkles of turmeric, and a side of blueberries, which are also believed to aid in muscle recovery.
Keep reading for more dishes with turmeric that would be ideal to eat after a workout.