Smart Spices for Recovery & Resilience: Science-Backed Benefits of Cinnamon, Turmeric, Ginger, Cumin & Black Pepper

(with Scientific References) As a graduate of the University of Melbourne in Science, I studied Human Metabolism and Nutrition. Long hours in the Medical Library piqued my interest in smart spices for recovery from exercise as I raced 200m and 400m track. It's time to update what we know about them. Here goes with some of the best.

Smart spices for recovery

1. Cinnamon (Ceylon preferred)

• Enhances insulin sensitivity and glucose uptake — shown to reduce fasting blood glucose levels (Kirkham et al., 2009; Mang et al., 2006).

• Reduces postprandial blood sugar spikes - meaning the blood-sugar spike after a meal (Ranasinghe et al., 2012).

• Contains cinnamaldehyde, a potent anti-inflammatory compound (Anderson et al., 2004).

• Use: ½ tsp in shakes, oats, yogurt, or coffee.

2. Turmeric (with Black Pepper)

• Curcumin in turmeric has strong anti-inflammatory effects — comparable to some NSAIDs (Jurenka, 2009).

• Enhances recovery from DOMS (soreness) and supports joint health (Davis et al., 2007).

• Piperine in black pepper increases curcumin bioavailability by 2000% (Shoba et al., 1998).

• Use: ½ tsp in eggs, soups, or smoothies with a pinch of black pepper.

3. Ginger

• Reduces muscle pain and inflammation post-exercise (Black et al., 2010).

• Aids digestion and gut motility (Micklefield et al., 1999).

• Use: Fresh in tea, grated in stir-fries, smoothies or dressings.

4. Cumin

• Enhances digestive enzyme activity and absorption (Platel & Srinivasan, 2004).

• Supports iron levels and may help regulate blood sugar (Asgharpanah et al., 2012).

• Use: ½ tsp in roasted veg, soups, or meat rubs.

5. Black Pepper

• Increases nutrient absorption and thermogenesis (Srinivasan, 2007).

• Synergistic with turmeric for curcumin uptake (Shoba et al., 1998).

• Use: Sprinkle generously on savoury dishes or pair with turmeric.

Check out the Salmon Recovery Meal as a breakfast for post-training, with black pepper among other ingredients, in this recipe.

 Next post - the G-dog of superfoods, but not a spice...... interested? Read it here.

🔗 References

Kirkham, S., Akilen, R., Sharma, S., & Tsiami, A. (2009). The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes, Obesity and Metabolism. https://doi.org/10.1111/j.1463-1326.2008.00978.x

Mang, B., Wolters, M., Schmitt, B., Kelb, K., Lichtinghagen, R., Stichtenoth, D. O., & Hahn, A. (2006). Effects of a cinnamon extract on plasma glucose, HbA1c, and serum lipids in diabetes mellitus type 2. European Journal of Clinical Investigation. https://doi.org/10.1111/j.1365-2362.2006.01768.x

Ranasinghe, P., Pigera, S., Premakumara, G. A. S., Galappaththy, P., Constantine, G. R., & Katulanda, P. (2012). Medicinal properties of 'true' cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine. https://doi.org/10.1186/1472-6882-13-275

Anderson, R. A., Broadhurst, C. L., Polansky, M. M., Schmidt, W. F., Khan, A., Flanagan, V. P., ... & Graves, D. J. (2004). Isolation and characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. Journal of Agricultural and Food Chemistry. https://doi.org/10.1021/jf049975v

Jurenka, J. S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Alternative Medicine Review. https://pubmed.ncbi.nlm.nih.gov/19594223/

Davis, J. M., Murphy, E. A., Carmichael, M. D., Zielinski, M. R., & Groschwitz, C. M. (2007). Effects of dietary curcumin on inflammation and performance recovery following exercise. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00006.2007

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica. https://doi.org/10.1055/s-2006-957450

Black, C. D., Herring, M. P., Hurley, D. J., & O’Connor, P. J. (2010). Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. Journal of Pain. https://doi.org/10.1016/j.jpain.2010.01.003

Micklefield, G., Redeker, Y., Meister, V., Jung, O., Greving, I., & Jung, R. (1999). Effects of ginger on gastroduodenal motility. International Journal of Clinical Pharmacology and Therapeutics. https://pubmed.ncbi.nlm.nih.gov/10568284/

Platel, K., & Srinivasan, K. (2004). Digestive stimulant action of spices: a myth or reality? Indian Journal of Medical Research. https://pubmed.ncbi.nlm.nih.gov/15232182/

Asgharpanah, J., Kazemivash, N., & Amiri, R. (2012). Cuminum cyminum and its essential oil: review of pharmacological effects. World Journal of Pharmaceutical Sciences. https://doi.org/10.5958/j.0975-4385.4.4.012

Srinivasan, K. (2007). Black pepper and its pungent principle-piperine: a review of diverse physiological effects. Critical Reviews in Food Science and Nutrition. https://doi.org/10.1080/10408390601062054