Turmeric (anti-inflammatory)

Turmeric is a vibrant yellow spice that has been used for thousands of years in cooking and traditional medicine, particularly in Indian and Middle Eastern cuisine. It is renowned for its potent anti-inflammatory properties, making it a valuable addition to a cyclist's diet.

Turmeric (Curcuma longa) is a rhizomatous herbaceous perennial plant of the ginger family. Its rhizome, or root, is harvested, dried, and ground into a bright yellow powder. The primary active compound in turmeric is curcumin, which is responsible for its distinctive color and many of its health benefits.


List of turmeric variants:
  • Fresh turmeric root
  • Ground turmeric powder
  • Turmeric capsules or supplements
  • Turmeric extract
  • Turmeric tea
  • Turmeric latte or "golden milk"
  • Turmeric juice or shots
  • Turmeric essential oil
  • Turmeric tincture
  • Turmeric-infused honey
Benefits for the cyclist:
  • Contains potent anti-inflammatory compounds, particularly curcumin, which may help reduce muscle soreness, joint pain, and inflammation after intense rides
  • May aid in recovery by reducing oxidative stress and supporting the body's natural healing processes
  • Potential to improve endothelial function and cardiovascular health, which can benefit cyclists' overall performance
  • May help support brain function and reduce the risk of cognitive decline
  • Potential to enhance the body's antioxidant capacity, protecting cells from damage caused by free radicals
  • May help support healthy digestion and gut function
Energy value:

Turmeric itself is low in calories, with a 1-teaspoon (3 g) serving of ground turmeric containing approximately 10 calories and 2 grams of carbohydrates. However, the energy value may vary depending on the form of turmeric consumed (e.g., fresh, supplements, or in beverages).

When to consume:
  • Before the ride: Taking a turmeric supplement or drinking turmeric tea 30-60 minutes before a ride may help reduce inflammation and prepare the body for exercise.
  • After the ride: Incorporating turmeric into post-ride meals or consuming turmeric supplements may help reduce muscle soreness and support recovery.
  • As a daily supplement: Some cyclists may choose to consume turmeric daily to support overall health and reduce chronic inflammation.
Other tips:
  • Combine turmeric with black pepper or a source of fat to enhance the absorption of curcumin.
  • Use fresh turmeric root or ground turmeric in curries, stir-fries, soups, or smoothies for a flavorful and health-boosting addition.
  • Be cautious with turmeric supplements, as they may interact with certain medications, such as blood thinners or diabetes medications. Always consult with a healthcare professional before starting any new supplement regimen.
  • Some people may experience digestive discomfort or nausea when consuming large amounts of turmeric, so introduce it gradually and listen to your body.
  • Combine turmeric with other anti-inflammatory foods and spices, such as ginger, omega-3-rich foods, and leafy greens, for a more comprehensive approach to reducing inflammation.

Turmeric is a flavorful and nutritious spice that may offer powerful anti-inflammatory and recovery-supporting benefits for cyclists. By incorporating turmeric into their diet through fresh root, ground spice, or supplements, cyclists may experience reduced muscle soreness, improved cardiovascular health, and enhanced overall well-being. However, it's essential to use turmeric as part of a balanced diet and to be aware of any potential side effects or interactions with medications. As with any new food or supplement, cyclists should introduce turmeric gradually and consult with a healthcare professional if they have any concerns.