Running is a simple and accessible way to stay fit, and it can quickly become addictive. Many start with short jogs around the block, then progress to 5K fun runs, and eventually train for half or full marathons.
But running can also be physically demanding, especially as you increase speed or distance. Supporting your body's recovery is key to staying consistent and improving performance.
Among the many natural ingredients studied for their potential benefits, blackcurrant supplements stand out. Let's explore how a blackcurrant supplement, especially one made from New Zealand-grown varieties, can help support post-run recovery and performance.
Blackcurrants and Post-Exercise Recovery
Blackcurrants are small, dark berries known for their rich antioxidant profile. Among the more notable antioxidants found in these berries are compounds called anthocyanins, which have been the focus of several clinical studies due to their possible benefits for overall health and in their potential role in supporting the body's response to physical stress.
After intense physical activity, such as endurance training, the body may experience oxidative stress and temporary inflammation, both of which are part of the natural recovery process. During this period, anthocyanins from blackcurrants may help support the body's antioxidant defenses due to their antioxidant and anti-inflammatory properties.
Some research suggests that blackcurrant extract may help support muscle comfort and reduce feelings of fatigue after physical activity. In one study, participants who supplemented with blackcurrant extract reported less muscle soreness compared to those given a placebo. While more research is needed, early evidence indicates that the anthocyanins in blackcurrants may contribute to the body's natural post-exercise repair mechanisms.
Performance Benefits Informed by Research
In addition to supporting recovery, blackcurrant extract has been studied for its potential to support exercise performance. One study suggests that blackcurrant extract's effect on blood flow during recovery in a sprinting event had a positive impact on performance. The study provided evidence that blackcurrant extract allowed participants to better maintain their fastest sprint time during the test. This could be especially relevant for runners aiming to improve aerobic capacity during their runs.
Some studies using blackcurrant extract have observed measurable improvements in time trial results as well as increased fat oxidation when running in the heat. These findings may indicate that the supplement supports energy efficiency during exercise. While results are limited, the data may point to the potential for blackcurrants to play a role in overall training performance.
Why Consider Blackcurrant Supplements
Eating whole blackcurrants can be a healthy choice, but fresh blackcurrants may not always be available, depending on where you are or the time of the year. This is where supplementation can become a more practical option for active individuals seeking to optimize their nutrition and training routines for performance and recovery.
When choosing a blackcurrant supplement, look for one formulated with antioxidant-rich New Zealand varieties that may provide a consistent and concentrated dose of anthocyanins. Also, choose third-party tested supplements like 2before's Blackcurrant Pre-Workout to help ensure safety and efficacy. 2before's blackcurrant supplements are certified by Informed Sports, giving credible assurance that these products have been batch tested for prohibited substances and are manufactured to the highest quality standards.
Caffeinated vs. Caffeinate-Free Options
Different individuals may prefer either caffeine-free or caffeinated blackcurrant supplements, depending on preferences and training schedules. Some runners may benefit from a product that includes caffeine, which may support alertness and energy levels during exercise. This can be particularly useful for morning workouts or longer runs requiring sustained focus.
On the other hand, caffeine-free blackcurrant supplements may be a better option for runners training later in the day or for those who are sensitive to caffeine. These products allow individuals to benefit from blackcurrant extract without potential side effects like restlessness or disrupted sleep. With these options, runners have a choice of products to suit a variety of training styles and recovery needs.
How to Use Blackcurrant Supplements in a Running Routine
Timing and consistency are key to obtaining potential benefits from blackcurrant supplements. Studies suggest taking blackcurrant extract daily for a period leading up to intense training or competition. Taking the supplement about one hour before exercise allows sufficient time for anthocyanins to reach peak levels in the bloodstream, supporting sustained energy levels during longer events.
Fueling Progress, Before and Beyond the Finish Line
When integrating any supplement into your running routine, it's important to pair it with well-established recovery practices. These include proper hydration, sleep, and nutrient-dense meals. While blackcurrant supplements may support the body's natural processes, they are most effective when used alongside a balanced and consistent training lifestyle.
Running has countless benefits for overall well-being, but it can also place significant demands on the body, especially when it's time to level up your training. While slow progression and sufficient rest periods remain crucial for peak performance, supplements can help your body leverage well-researched compounds for aiding recovery, putting you well on your way to your next personal best.
