Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you sign up for Outside+..
Curcumin and astaxanthin can help athletes and anyone doing intense exercise.
Curcumin: A study published in the European Journal of Applied Physiology compared a placebo and 5 grams of curcumin, the active substance in turmeric, taken for two days before and three days after an intense resistance-training bout. Curcumin produced moderate to large reductions in pain during the exercises and over the next two days.
Astaxanthin: A study published in Evidence-Based Complementary and Alternative Medicine compared a placebo and 4 grams daily of astaxanthin among 40 Serbian soccer players. Blood and saliva tests showed that astaxanthin reduced inflammation and improved immune function and muscle recovery.