We’re always looking for ways to maximise our training, whether it’s pushing ourselves to lift heavier, run further, or recover smarter. Think about a time when you hit a plateau in your workouts, what did you change to break through? Maybe you adjusted your routine, focused on better recovery, or added new training techniques. No matter the approach, we all seek to get the most out of our efforts and what we put in. Whether it’s adjusting our workouts, experimenting with different training styles, or incorporating cross-training to challenge our bodies in new ways, the goal is the same, improving performance and results. From endurance athletes mixing in strength work to powerlifters incorporating mobility drills, we know that variation and strategy can make all the difference in how our bodies adapt and improve.
But once we’ve fine-tuned our training, we naturally start looking for other ways to optimise our results. This is where diet, nutrition and supplementation come into play. Whether you’re a personal trainer, a nutrition specialist, or someone simply looking to improve your own fitness, understanding how to complement exercise with the right nutrients is a game-changer. A Nutrition Coach Course will always emphasise the importance of a balanced diet, but sometimes, the right supplements can help give that extra edge.
For years, supplements like creatine have been heralded for their ability to boost strength and power, while beta-alanine has been a go-to for improving endurance by buffering lactic acid. Omega-3 fatty acids are widely praised for their anti-inflammatory properties, and protein powders help with muscle recovery and growth. But one supplement that’s been getting increasing attention in both the fitness and medical fields is curcumin, the active compound found in turmeric.
Curcumin: More Than Just a Spice
Curcumin isn’t new. It’s been a staple in traditional medicine for centuries, particularly in Ayurvedic and Chinese medicine, where it has been used to treat inflammation, digestive disorders, and even wound healing. It is well recognised for its anti-inflammatory, antioxidant, and potential metabolic benefits. But in recent years, researchers have been investigating how curcumin could benefit athletic performance, fat loss, and overall metabolic health. Some studies suggest that it helps with joint pain and recovery, while others indicate it might aid fat metabolism and improve cardiovascular health.
This brings us to an exciting new study, which looked at how curcumin supplementation combined with resistance training affects body composition, blood pressure, and metabolic health in older adults. The findings were fascinating and could have significant implications for fitness professionals and those taking a Nutrition Specialist Course who want to provide their clients with the best evidence-based recommendations.
The Study: How Curcumin and Strength Training Work Together
This study investigated how two high-intensity resistance training (RT) programmes, one focused on accentuated eccentric training (Aecc) and the other on maximal strength training (Max), performed with or without curcumin supplementation. The researchers wanted to see how these training protocols affected key metabolic syndrome markers, including body fat, muscle mass, blood pressure, and metabolic health indicators like cholesterol and blood sugar levels.
Participants were divided into six groups, each following a 16-week training programme using elastic resistance bands. Four of these groups did resistance training, either Aecc or Max, while taking either curcumin or a placebo. The other two groups acted as control groups, taking either curcumin or a placebo but not engaging in exercise.
What Did the Researchers Find?
The study’s findings were compelling. Every resistance training group saw significant fat loss and muscle mass gains, but the biggest changes were seen in the group that combined maximal strength training (Max) with curcumin supplementation (Max-Cur). This group experienced an impressive 14.3% reduction in fat mass, making it the most effective strategy for fat loss compared to the other training protocols.
Muscle mass increased across all training groups, but there were no major differences between Aecc and Max protocols. However, when it came to blood pressure improvements, the Max-Cur group again stood out, achieving the most significant reductions in both systolic and diastolic blood pressure.
Metabolic health improvements were also notable, especially when compared to diet-only interventions. While dietary changes alone can positively impact blood sugar and cholesterol levels, this study suggests that combining high-intensity resistance training with curcumin supplementation may accelerate and enhance these benefits. The reductions in triglycerides and blood glucose seen in the training groups were greater than those typically achieved through diet alone, highlighting the importance of incorporating exercise into metabolic health strategies. Across all training groups, participants experienced lower blood sugar, improved cholesterol levels, and better triglyceride profiles. However, one unexpected finding was that creatinine levels peaked in the Max-Cur group, raising some questions about kidney function in response to this specific training and supplementation combination. While this doesn’t necessarily indicate harm, it suggests that individuals with pre-existing kidney conditions should be cautious.
What This Means for Nutrition Coaches and Trainers
For us in the fitness and nutrition industry, this study highlights some exciting opportunities. If you’re guiding clients through a Nutrition Coach Course or advising them on the best strategies for improving their metabolic health, these findings provide practical, evidence-based recommendations.
Here’s how you can apply these insights:
- Encourage strength training: If your clients are looking to lose fat and improve their metabolic health, incorporating high-intensity resistance training—especially maximal strength training—should be a priority.
- Consider curcumin supplementation: While food-first approaches should always be the foundation, curcumin supplementation could provide additional benefits, particularly for fat loss, metabolic health, and blood pressure control.
- Be mindful of kidney health: Given the creatinine spike in the Max-Cur group, individuals with kidney concerns should consult a physician before starting curcumin supplementation alongside intense resistance training.
- Follow recommended dosages: Keep in mind that curcumin has low bioavailability, meaning the body struggles to absorb it efficiently. To enhance absorption, consider pairing it with piperine (black pepper extract), which has been shown to increase curcumin’s bioavailability by up to 2000%. The curcumin dosage used in the study was 500mg per day, split into two doses. This aligns with most supplement recommendations, but always ensure clients stick to the recommended daily dose.
- Advise clients to check for medication interactions: Curcumin is a potent compound that can interact with medications, particularly blood thinners and diabetes drugs. If your clients are on any prescription medications, they should consult their doctor before supplementing.
Final Thoughts: Is Curcumin Worth It?
The combination of strength training and curcumin supplementation shows real potential for improving body composition, metabolic health, and blood pressure. While these findings are promising, more long-term studies are needed to determine the sustained effects and whether curcumin’s benefits extend beyond the 16-week period examined in this research. While curcumin alone won’t replace good nutrition and exercise, it appears to enhance the effects of resistance training, making it a promising addition to a well-rounded health and fitness plan.
If you’re a nutrition coach, studying a nutrition course or a personal trainer, incorporating these insights into your client recommendations could help them achieve better, faster, and more sustainable results. And if you’re looking to expand your expertise, a Nutrition Specialist Course can provide the in-depth knowledge needed to make informed, science-backed recommendations.
Reference
Juesas, A., Saez-Berlanga, A., Babiloni-Lopez, C., Martin, E.G., Garrigues-Pelufo, L., Ferri-Caruana, A., Gene-Morales, J., Martin-Rivera, F., Chulvi-Medrano, I., Jiménez-Martínez, P., et al. (2025). Effects of Accentuated Eccentric and Maximal Strength High-Resistance Training Programs with or Without a Curcumin-Based Formulation Supplement on Body Composition, Blood Pressure, and Metabolic Parameters in Older Adults. Diseases, 13(62). Click here to review the full research article.
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If you’re looking to become a personal trainer and specialise in nutrition, the Nutrition & Exercise Specialist and Master Diplomas™ provide the ultimate foundation for success. These diplomas offer in-depth knowledge on how nutrition and exercise work together to optimise body composition, metabolic health, and performance. Research continues to show the power of combining strength training with nutrition strategies, and a recent study found that maximal strength training combined with curcumin supplementation led to a 14.3% reduction in fat mass, while also significantly lowering blood pressure and improving cholesterol levels. As a graduate of these programmes, you’ll gain the expertise to create science-backed training and nutrition plans that deliver real results for your clients. Whether you’re starting your career or expanding your expertise, the Nutrition & Exercise Specialist and Master Diplomas™ will set you apart in the fitness industry.
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