Written by Jennifer Ho, Sports Dietitian. MS, RD, CD.
You have come across 2before blackcurrant supplement, and you’re curious about how it could benefit your current training regime. You feel ready to have that extra boost of energy during your training, but you’re not exactly sure how to use the product. Luckily, there are multiple ways to enjoy blackcurrant powder and integrate it into your nutrition routine.
There are two kinds of blackcurrant powders offered that could suit your needs - one with 120 mg of caffeine from green coffee beans and one without caffeine added. While both can be utilized as a pre-workout, the non–caffeinated powder can also be used post-workout as a part of recovery nutrition.
Using the caffeinated pre-workout? Consume 1 sachet about 1 hour before your exercise bout. This 1 hour before allows the effects of anthocyanins and caffeine to be at their peaks when you begin your workout. In the simplest form, you can mix 1 sachet with 175-235 ml (6-8 oz.) of water as a drink. You can also take it as a shot by mixing the sachet in 90-115 ml (3-4 oz.) of water. This blackcurrant powder alone has a slightly tangy, and slightly tart flavor.
Keen for more flavor or sweetness? Apple juice is a great base to mix the blackcurrant powder into. It provides a well balanced, mildly sweet flavor and minimizes the tartness of blackcurrant. If you do choose to use apple juice, be sure to pick one that is 100% fruit juice with no added sugars. A little drizzle of honey can also help balance the tartness if you do not have juice.
Another base you can use is your favorite sports drink. The sports drink will provide easy to digest, simple carbohydrates and electrolytes, which are great for maximizing hydration and topping off energy levels before exercise.
Following exercise, your body needs antioxidants to aid repair and recovery. Using 2before’s non-caffeinated blackcurrant powder, blend it into your post-exercise smoothie or acai bowl. Be sure to pair carbohydrates and protein together for optimal post-exercise recovery. Blackcurrants are rich in anthocyanins, which aid in muscle recovery. It is important to note that it is good to allow for some inflammation following exercise to stimulate training adaptations. Taking very high doses of antioxidants, such as 1000 mg vitamin C, is not recommended.
The beauty of the anthocyanin-rich blackcurrant powder is that it acts as a pre-covery, where your body starts the recovery process when you consume it before exercise. When you take 2before’s blackcurrant supplement, you are not only helping your body perform for the current workout, but also preparing your body for future workouts.
PUT IT INTO PRACTICE - SMOOTHIE RECIPE
6 oz. 100% apple juice
3 oz. frozen strawberries
3 oz. frozen blueberries
½ of fresh banana
Handful of fresh spinach
1 scoop vanilla protein powder of your choice
1 sachet of 2before blackcurrant powder - caffeine free