You don't need a sponsorship deal or a podium finish to call yourself a champion.
You might be an early riser who trains before dawn, fitting in a solo run while others are still asleep. You could be a CrossFit athlete pushing through demanding WODs that test both endurance and strength. Or you may be a master athlete proving that performance does not have an age limit.
Whatever your sport or level level, one thing connects every athlete. Getting your fueling right matters. The fitness world is quick to chase the next supplement trend, yet one small, dark berry has quietly supported athletes around the world for years.
That berry is the New Zealand blackcurrant, and it may offer a natural performance edge for athletes at every stage.
Fueling Champions Means More Than Just Diets
Fueling champions isn't about restrictive diets or complicated meal plans that require a spreadsheet to follow. It's about giving your body what it needs, when it needs it, so you can show up ready to perform.
Your body functions like a high-performance engine. Without the right fuel, even the best training plan falls short. The foods and supplements you choose influence energy levels, endurance, recovery, and overall performance.
Many athletes struggle to get their nutrition right. This applies to student athletes juggling school and training, as well as weekend warriors balancing work and workouts. Research published in Nutrients found that athletes in team sports frequently fail to meet recommended dietary intake requirements. When fueling falls short, training adaptations, recovery, and performance all suffer.
The Science Behind Blackcurrants and Athletic Performance
So why blackcurrants? What makes this unassuming berry stand out in a sea of sports nutrition products?
It comes down to anthocyanins, the natural compounds that give blackcurrants their deep purple color.
A 2024 review in Current Developments in Nutrition examined multiple blackcurrant supplementation studies. Sixty percent reported positive effects on exercise performance, while seventy-eight percent of recovery-focused studies observed benefits.
Here's what happens when you take blackcurrants before training:
Improved Blood Flow: Anthocyanins support vasodilation, allowing blood vessels to relax and widen. This helps deliver oxygen and nutrients to working muscles, supporting endurance and reducing fatigue during demanding sessions.
Reduced Oxidative Stress: Intense exercise creates oxidative stress, which can contribute to muscle damage and delayed recovery. The antioxidant properties of anthocyanins help the body manage this stress more effectively.
Faster Recovery: By supporting your body's natural inflammatory response, blackcurrants may help you bounce back quicker between sessions. For athletes training multiple times daily or pushing through demanding training blocks, this can be a game-changer.
Enhanced Fat Oxidation: Some research suggests anthocyanin-rich foods help your body burn fat more efficiently during moderate exercise. This may spare your glycogen stores for when you need them most.
Why New Zealand Blackcurrants Are Different
Not all blackcurrants are created equal. New Zealand offers unique growing conditions for blackcurrants. High UV exposure, long sunny days, and cool nights push the berries to produce exceptionally high anthocyanin levels.
Studies have shown that New Zealand blackcurrants contain significantly higher anthocyanin levels than those grown elsewhere. NZ blackcurrant juice contains 336 to 850 mg of anthocyanins per 100 mL. By comparison, non-NZ sources contain just 170 to 310 mg per 100 mL. That's potentially more than double the potency.
This matters because dosing matters. Research indicates that 105 to 315 mg of anthocyanins from blackcurrant supplements can provide meaningful effects on exercise performance. With weaker sources, you'd need to consume considerably more to achieve the same benefits.
Pre-Exercise and Post-Exercise: Getting Your Timing Right
Knowing what to take is only half the strategy. Timing matters too.
For endurance support, blackcurrants are commonly consumed 30 to 60 minutes before training. This allows anthocyanins to reach peak levels in the bloodstream as exercise begins, fitting naturally into pre-workout routines.
Recovery support continues well after training ends. The antioxidant and anti-inflammatory properties of anthocyanins support the body’s repair processes during the post-exercise window, when adaptation to training stress occurs.
For athletes training multiple times per day, such as performance-focused triathletes or CrossFit athletes, consistent blackcurrant supplementation may help maintain performance across sessions and reduce accumulated fatigue.
One Berry, Every Athlete
What makes blackcurrants stand out is their versatility. Unlike supplements designed for narrow training styles, the mechanisms behind blackcurrants support a wide range of athletes.
- For Runners: Better oxygen delivery can help you maintain your pace longer and push through those mental walls during long runs.
- For CrossFit Athletes: Support for both endurance and recovery aligns well with the mixed demands of functional training.
- For Master Athletes: Recovery typically takes longer as we age. Blackcurrants offer natural support without stimulants, making them suitable for training hard without compromising sleep.
- For Student Athletes: Blackcurrant powder provides performance support without the jitters or crashes associated with stimulant-heavy pre-workouts.
Beyond the Workout: Everyday Wellness Benefits
The benefits of blackcurrants extend beyond training sessions. The same anthocyanins that support your workouts also contribute to cardiovascular health, immune function, and cognitive performance. Blackcurrants contain around four times more vitamin C than oranges, supporting everything from collagen production to immune defenses.
For athletes, this broader support matters. Training only works when your body is healthy enough to sustain it. A supplement that supports both performance and overall wellness plays a valuable dual role.
The Bottom Line
Fueling champions isn't achieving perfection. Performance gains come from consistency. Making smart choices day after day adds up to meaningful improvements in training, recovery, and performance.
New Zealand blackcurrants offer a natural, research-backed way to support your athletic goals. This holds whether you're chasing podiums or simply committed to being your best self.
The science is there, and the application is simple. Mixing a sachet with water before training can support how your body performs and recovers.
Whether you're chasing podiums or personal bests, 2before is formulated for athletes at every level. Start with our Blackcurrant Caffeine Free Pre-Workout and join the community of champions.
