Hey there, and welcome to my weekly summary of research from the world of sports science.

This week’s summary of the latest sports science research explores curcumin’s potential for reducing soreness, the truth about deep squats and knee health, and how yoga might help female athletes manage menstrual symptoms—read on!

 

Can Turmeric Ease Post-Training Soreness? 

This study explored the role of curcumin, the active ingredient in turmeric, as a recovery tool for athletes. Participants in high-intensity training programs reported less post-exercise soreness and inflammation when supplementing with curcumin. While the study didn’t show direct performance improvements, athletes experienced faster recovery times, allowing them to return to training with greater comfort. Curcumin is emerging as a promising option for athletes looking to ease soreness and maintain consistency in their training routines.

My thoughts: Curcumin is gaining traction as a recovery aid for reducing muscle soreness. Its impact on overall performance remains to be seen, but it’s definitely worth keeping an eye on.

 

Are Deep Squats Harmful or Helpful?

This study tackled the age-old question of whether deep squats harm your knees. Researchers found that, when performed with proper form, deep squats are not only safe but can also improve joint strength and mobility. However, athletes with quad dominance who neglect glute activation may face higher risks of patellar arthritis over time. For strength athletes, maintaining proper technique and muscle balance is critical for long-term knee health.

My thoughts: If you’ve included deep squats in your training routine (like I have), this study confirms what we already knew—they’re safe with proper form. One thing to note, however, is that quad-dominant athletes should engage their glutes and balance with deadlifts to avoid long-term knee issues like patella arthritis. So, squat deep, but use those glutes and balance with deadlifts! You’ll thank me later.

 

Does Yoga Benefit Women's Health?

This study examined how mindfulness practices like yoga impact menstrual cycle symptoms in female athletes, especially those in endurance sports. Researchers found that regular yoga reduced symptoms and helped regulate cycles, likely by lowering stress hormone levels. Female athletes prone to overtraining or cycle irregularities may benefit from incorporating mindfulness-based recovery strategies to support overall health and performance.

My thoughts: Female athletes, particularly elite endurance athletes and those prone to overtraining, often experience challenges with their cycle. Increased symptoms—or even losing their cycle entirely—can lead to serious health issues like osteoporosis. High stress hormones may play a role. Perhaps a daily stress dump can counteract this?

 

That’s all for this week! If you learned something new and are curious to know more, head over to the Blonyx Blog or my growing list of weekly research summaries where I help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports science.

– Train hard!

 

Looking for more ways to keep up with Blonyx?

Now, you can join the Blonyx Strava Club to track your progress, share training tips, and connect with athletes who share your athletic ambition.

You can also follow us on Instagram and Facebook for additional sports science information, announcements, exciting giveaways, and more!