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More specifically, you want help with Turmeric Post Workout | Reduce Soreness and Control Inflammation: Thomas DeLauer?
so it turns out that one of the most important things that we should be paying attention to post-workout is actually our levels of inflammation so maybe it’s not that post-workout shake with the protein in the carbs maybe more about the inflammation in our bodies you see by and large exercise reduces inflammation okay it does this over a period of time simply because the reduction of adipocytes basically a fancy way of saying fat cells it’s been pretty well known that fat cells cause inflammation so of course if we’re reducing fat cells we’re going to reduce inflammation so that’s what the mainstream will tell you that exercising reduces inflammation and it’s not incorrect but there’s another side to the equation and it has to do with the inflammation that increases directly after a workout that’s right inflammation actually increases after a workout mind blown you say long-term when you’re working out over extended periods of time and you’re working out everyday day over day you have a reduction in cytokines you have a reduction in biomarkers that indicate inflammation things like c-reactive protein reductions in reactive oxygen species an increase in antioxidant activity all these good things but directly after a workout you have quite the opposite you have an increase in C reactive protein you have an increase in reactive oxygen species and oxidative stress on the body and you have an increase in leukocyte activity meaning an increase in white blood cells what is that simply mean in human terms it means that your immune system is on high alert after a workout you see it has to do with two very important words one is acute and one is chronic you see acute exercise is the short bout of exercise looking at it day in and day out today’s workout chronic exercise is the big picture this week this month how long have you been working out how long have you been a healthy person you see that acute exercise the acute response is inflammation and I’ll explain exactly why and how it works you see when we’re working out we have a high level of oxidative stress because our cells are working faster everything is cranking at high speed so what would normally be a nice little system that your body can keep up with your body can’t keep up with so you have a high level of oxygen stress now the increase in cytokines the things that cause inflammation that happens simply because it’s promoting healing inflammation is not a bad thing okay we need that swell and you need that inflammation we need those white blood cells in order to encourage healing but have you ever stopped for a second to think that maybe that inflammation is why you get sore and why you can’t recover and why you maybe can’t go into a hard leg workout on Monday and then do another hard leg workout on Wednesday it’s simply because you’re not recovered because you still have a lot of inflammation going on so the trick is shorter workouts so we can control the inflammation but also paying attention to what you’re doing post-workout and now it’s time to talk about something that’s honestly somewhat of a miracle when it comes to inflammation but a unique way to implement it into your lifestyle to boost muscle recovery and boost your recovery in general so you can get back in the gym and back in amazing shape it has to do with curcumin the bioactive component of turmeric and I’ve got an interesting study that brought this all to light in 2007 there was a study that looked at mice okay and what this study looked at was mice that ran uphill on a treadmill and downhill on a treadmill and then they classified them into groups a group that had curcumin and a group that did not and then they divided them into three additional groups okay one group they measured all their biomarkers of inflammation their cytokines another group they measured their activity voluntarily on their little exercise wheel for the next seven days after the initial workout so how much they were willing to go and step on their spinning wheel okay then the last group they sectioned off they measured how much they would work out two days after the initial workout so how long they would actually worked out for well the results were pretty eye-opening you see in all cases the groups that took curcumin had extremely positive results the group that had their cytokines measured well they had a dramatic reduction in inflammatory cytokines and inflammatory biomarkers then the group that was measured with volunteer a wheel running well those mice happen to step on their exercise wheel two to three times more often than those that didn’t take curcumin that means that they were feeling good they were feeling recovered and wanting to work out then the last group they saw 20 to 30 percent more time on the treadmill two days after the initial workup meaning they felt better they had more stamina and this a lot of times is voluntary it doesn’t really necessarily mean they were forced to do anything what does this mean for you it means that if inflammation is reduced after a workout you are more than likely to go back into the gym and get a better workout which means more workout cycles which means more recovery which means more fat burning more muscle building more feeling good so what do I propose well essentially proposed based on this hypothesis that you can reduce inflammation by taking some turmeric that you start adding turmeric or curcumin to your post workout shakes or your post-workout meal I think it needs to become mainstream that we start adding these things to our post-workout meals more so more importantly than getting the right carbs or getting the right kind of protein at the end of the day inflammation is the root of disease is the root of everything is the root of our health and the root of who we are so as always keep it locked in here make sure to hit that share button make sure to subscribe if you have any other ideas on videos particularly surrounding inflammation or 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Curcumin for Muscle Soreness
Turmeric Post Workout | Reduce Soreness and Control Inflammation: Thomas DeLauer
While regular exercise is linked to decreased inflammation, exercise in and of itself creates an inflammatory response
Acute exercise vs chronic exercise: difference between measurements taken after a single bout of exercise when compared to long periods of consistent exercise
A single session of exercise will increase inflammatory cytokines, oxidative stress and leukocytosis
Following chronic exercise, or exercising regularly, both reduced inflammatory markers and increased anti-inflammatory substances are found
How can both of these be true?
Exercise puts stress on the body – without stress we do not grow
This stress creates an inflammatory response to help and heal the muscles that have been worked.
Reactive oxygen species are created when we workout and muscles and other body tissues are damaged
Inflammatory cytokines are produced as part of the healing process
These inflammatory substances lead to muscle pain and performance deficits
You may have heard tips to not spend too long at the gym or it can be hard on your body – this is due to inflammation.
When we work out too hard or for too long, the inflammatory response will be longer, and we will feel increased pain, such as delayed-onset muscle soreness
In order to get back to working out, we want to employ both smark workouts and diet to help us reduce inflammation and heal quickly.
Turmeric and Inflammation
Turmeric, and particularly the most active component curcumin, have been shown to have anti-inflammatory effects in the human body
This impact also helps with muscle soreness and fatigue
A 2007 study took mice and had them run on treadmills, either uphill or downhill, with or without curcumin in their diets. Downhill running leads to more muscle damage.
The mice were then split into three groups: one group ran on a treadmill until fatigue 2 and 3 days following the first exercise, one group’s voluntary wheel running was recorded for 7 days, and another group had their muscle inflammatory cytokine concentrations measured.
It was found that for the downhill mice, the curcumin group was able to run longer at both 48 and 72 hours than the placebo group, experienced greater voluntary wheel running for the first two days than the placebo group (both were the same day 3 on), with lower levels of all three inflammatory markers measured 1 and 2 days following the initial treadmill exercise – some but not all of the differences were significant, but all inflammatory markers measured were less for the curcumin group as compared with the placebo.
1. Chronic low-grade inflammation after exercise: controversies