A Focus on Turmeric

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:Blend it into a to smoothieAdd to porridgeGreat in curries e.g. sweet potato and lentil curryIn soups e.g. Caulifower and turmeric soupAdd to dipsAdd it to scrambled eggs or tofuSpice up a homemade hummusRoasted vegetablesMake turmeric tea – in a similar way to the ginger teaEnjoy a Turmeric latte (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