The Effect of Turmeric and Ginger Herbal Plants on Endurance Performance in Athletes: A Systematic Review
Subject Areas : Sport Physiology
Zahra Morteza Pour
1
,
Elham Farhadfar
2
,
Zahra Sarlak
3
1 -
2 -
3 -
Keywords: turmeric, ginger, endurance performance, muscle pain, inflammation, athletes,
Abstract :
Introduction: Intense endurance exercises, while improving cardiovascular performance and positive metabolic adaptations, often lead to increased oxidative stress, systemic inflammation, and muscle damage. This can delay recovery and negatively affect optimal athletic performance. In this context, the use of natural nutritional interventions with antioxidant and anti-inflammatory properties—especially herbal supplements such as turmeric (Curcuma longa) and ginger (Zingiber officinale)—is expanding as a natural intervention. The main bioactive compounds in these plants, such as curcumin in turmeric and gingerol in ginger, effectively reduce inflammation, control muscle pain, and improve recovery. This is done by inhibiting inflammatory pathways including NF-κB and COX-2 and decreasing inflammation markers like CRP and IL-6.
Methods: This study employed a systematic review method based on the PRISMA protocol. It examined published studies between 1992 and 2024 from reputable scientific databases including PubMed, Scopus, the Web of Science, Google Scholar, and SID. From the 200 initially identified articles, 72 studies met preliminary eligibility criteria. After applying the inclusion and exclusion criteria, 46 articles were selected for the final analysis. Inclusion criteria comprise human or animal studies focusing on the effects of turmeric and ginger on endurance performance, inflammation, muscle pain, and recovery.
Results: The results showed that supplementation with turmeric and ginger significantly reduces delayed-onset muscle soreness (DOMS), lowers inflammatory marker levels, improves aerobic capacity, and facilitates muscle glycogen resynthesis. Moreover, some studies confirmed a synergistic effect of the combined consumption of these two herbs on enhancing anti-inflammatory responses and accelerating recovery.
Conclusion: Based on this systematic review, turmeric and ginger supplementation appears to be a safe, natural, and effective nutritional strategy for improving endurance performance and recovery in athletes. However, there remains a need for more rigorously designed clinical trials to determine the optimal dosage, pharmaceutical form, and duration of use.
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