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Does Cooling Your Palms Help Your Bench Press? Can Taking Quercetin or Curcumin Improve Performance

Does Cooling Your Palms Help Your Bench Press? Can Taking Quercetin or Curcumin Improve Performance

Welcome to our weekly summary of the latest research updates from the world of sports nutrition. 

Train hard!


1000mg of Quercetin a Day Can Improve Recovery From Training 

This study looked at whether taking quercetin, a common substance found in fruit and veg, can help with muscle recovery after intense exercise. The study concluded that taking 1000 mg of quercetin per day for a few weeks is a safe and effective way to reduce muscle damage and soreness, speeding recovery from training.


Our thoughts: Maybe we should start adding this to our HMB+ Creatine and HMB Sport products!

Cooling Your Palms Will Improve Your Bench Press... Not. 


This study looked into whether cooling the palms during when doing bench press could improve performance or reduce fatigue. They tested two different temperatures (10°C and 15°C) compared to a regular temperature (28°C) but found that palm cooling didn't make any noticeable difference in how people felt during the exercise or how well they performed. So, using palm cooling doesn't seem to be a helpful strategy for making bench press workouts easier or more effective.

Our thoughts: We're more suprised that this study was carried out than we are with the results.   


Curcumin Has no Impact on Exercise Performance or Recovery


This review looked into whether curcumin, a compound found in turmeric, can help reduce muscle damage and soreness after exercise. They analyzed sixteen studies but found that the evidence didn't show a clear benefit for curcumin in lessening the negative effects of exercise on muscles, such as pain and inflammation. So, while curcumin is known for its anti-inflammatory properties, more research is needed to confirm if it's really effective in helping our muscles recover after a workout..

Our thoughts: Just because a compound can reduce inflammation, doesn't necessarily mean it has an application in exercise recovery. We also covered a study on curcumin's effects on functional strength muscle damage, which showed it doesn't impact either.  


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