Spices as Ergogenic AIds: Impact on Exercise Performance, Muscle Recovery, and Inflammation in Athletes – A Systematic Review

Background: Spices like capsaicin, turmeric, ginger, piperine, garlic, and cinnamon have been used in cooking and folk medicine for centuries. Modern research shows their ergogenic, anti-inflammatory, and antioxidant properties, aiding athletic performance, muscle recovery, and overall health. Aim: This review analyzes effects of these spices on physically active individuals (mechanisms, benefits, limitations). Materials and methods: Studies from PubMed, MDPI, Quality in Sport, and Journal of Pharmaceutical Research International on ergogenic, anti-inflammatory, and antioxidant effects of capsaicin, turmeric, ginger, piperine, garlic, and cinnamon in physically active people. Results: Capsaicin shows thermogenic effects and supports fat metabolism, boosting exercise performance, but GI effects need study. Turmeric, via curcumin, offers anti-inflammatory and antioxidant benefits, reducing muscle damage and speeding recovery despite low bioavailability. Ginger modulates cellular metabolism to aid muscle recovery and ease post-exercise pain. Piperine enhances nutrient bioavailability, improves muscle strength, and optimizes energy metabolism with low-risk toxicity. Garlic reduces oxidative stress and inflammation, strengthens immunity, and relieves muscle fatigue. Cinnamon provides hypoglycemic and antioxidant properties, improving glucose/lipid metabolism and cardiovascular health in athletes. Conclusions: These spices show promise as phytonutrients in sports medicine. Their anti-inflammatory, antioxidant, and metabolic effects enhance performance and recovery by increasing muscle strength, reducing DOMS, shortening recovery, and lowering inflammation. Synergies like piperine-curcumin amplify efficacy. Challenges like poor bioavailability (e.g., curcumin) and inconsistent evidence require rigorous studies for optimal dosages, formulations, and protocols.