Periodically, Nutrify will review new research and provide a female athlete specific lens to help our clients make informed decisions about their nutrition.

This week, we reviewed a new article published in the January 2022 edition of Nutrients, a peer reviewed journal on nutrition. The literature review by Tanabe el al summarized research on four supplements (curcumin, tart cherry, beetroot, and quercetin) that may help prevent and attenuate exercise induced muscle damage and DOMS (delayed onset muscle soreness) due to their anti-inflammatory and/or antioxidant effects. The potential benefits of these supplements were also highlighted in an IOC consensus statement published in 2018.

To help our readers digest (pun intended!) this content, this research review will be published in two parts. Part 1 will cover the first two supplements in the article (i.e. Curcumin & Tart Cherry), and part 2 will cover the remaining supplements (i.e. Beetroot & Quercetin).

Curcumin

Summary (Tanabe et al):  Curcumin is a plant-based phenol found in turmeric. The highlighted research demonstrated acute (i.e. short term) Curcumin supplementation has some anti-inflammatory and analgesic properties for athletes. However, the benefits of the supplement may be diminished in highly trained athletes.

Nutrify Notes: It is important to note that all eight of the curcumin studies used in the review by Tanabe et al were based on male athletes so it’s not necessarily a given that the observed benefits from the research studies extend to female athletes. However, a quick search of current research on female athletes yielded a recent high-quality clinical research study by Salehi et al that evaluated curcumin supplementation on 65 female recreational athletes (i.e. not highly trained athletes). This study suggested curcumin supplementation improved markers of inflammation, muscle damage and oxidative stress. Want to give curcumin a try? A straightforward way to include curcumin in your diet is to use turmeric (we can always go for a tasty Tikka Masala sauce especially on this frigid day in the Northeast!). When you use turmeric, include some black pepper which will help increase the bioavailability of the curcumin.

Tart Cherry

Summary (Tanabe et al):  Tart Cherry is derived from tart Montmorency cherries. The acute tart cherry supplementation research reviewed in this article found mixed results on inflammation, oxidative stress and muscle damage and highlighted that any potential benefits may be sport specific. Further, like curcumin, benefits may be minimized in highly trained athletes.

Nutrify Notes: Two of the eight studies covered in the Tanabe et al review included female athletes, albeit in small samples relative to male athlete participants. And only one of the two studies demonstrated that acute tart cherry supplementation improved markers of inflammation and oxidative stress. Given the mixed results and the lack of reporting on outcomes specific to female athletes, the efficacy of tart cherry supplementation on markers of inflammation, oxidative stress and muscle damage in female athletes is unclear. However, a recent high-quality systematic review and meta-analysis of 14 research studies (6 of the 14 included female athletes!) by Hill et al concluded tart cherry is beneficial to reduce DOMS and markers of inflammation. To supplement with Tart Cherry, ensure you select a supplement or juice derived from tart Montmorency cherries. And if you do select a juice option, check the nutrition label and try to select a juice that does not have a lot of added sugar.

Nutrify believes in a “food first” approach to nutrition. However, safe, high quality and competition legal supplements can play an important role in a holistic sports nutrition plan. Schedule a complementary 15’ consultation to learn more.

Note: If you use supplements, it is important to discuss your supplement intake with a qualified medical professional as supplements may interact with medications, health conditions or cause side effects if not used properly.

Sources:

Tanabe Y, Fujii N, Suzuki K. Dietary Supplementation for Attenuating Exercise-Induced Muscle Damage and Delayed-Onset Muscle Soreness in Humans. Nutrients. 2022; 14(1):70. https://doi.org/10.3390/nu14010070

Maughan, R.J.; Burke, L.M.; Dvorak, J.; Larson-Meyer, D.E.; Peeling, P.; Phillips, S.M.; Rawson, E.S.; Walsh, N.P.; Garthe, I.; Geyer, H.; et al. IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete. Int. J. Sport Nutr. Exerc. Metab. 2018, 28, 104–125.

Salehi, M., Mashhadi, N. S., Esfahani, P. S., Feizi, A., Hadi, A., & Askari, G. (2021). The Effects of Curcumin Supplementation on Muscle Damage, Oxidative Stress, and Inflammatory Markers in Healthy Females with Moderate Physical Activity: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. International journal of preventive medicine, 12, 94. https://doi.org/10.4103/ijpvm.IJPVM_138_20

Ruirui Gao & Philip D. Chilibeck (2020): Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis, Journal of the American College of Nutrition, DOI:  10.1080/07315724.2020.1713246

Hill, J. A., Keane, K. M., Quinlan, R., & Howatson, G. (2021). Tart cherry supplementation and recovery from strenuous exercise: A systematic review and meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 31(2), 154–167. https://doi.org/10.1123/ijsnem.2020-0145