Photo credit: @briannacope
Whether you're chasing a PB or lining up for your first long run, how you fuel matters. More and more runners are turning to black currant powder for running as a natural way to support performance and recovery, without relying on synthetic stimulants or sugar-laden energy drinks.
Made from freeze-dried New Zealand blackcurrants, blackcurrant powder is rich in anthocyanins, powerful plant compounds studied for their ability to support blood flow, reduce oxidative stress, and aid muscle recovery. Unlike quick-fix energy products, blackcurrant powder works systemically, helping you feel stronger for longer and bounce back faster post-run.
But like any supplement, timing can make a big difference. When you take it, whether it's before the race, during your warm-up, or as part of your recovery routine, it can influence how you feel and perform. In this guide, we break down how to time your intake on race day and how to get the most out of this natural performance ally.
1.5 Hours to 2 Hours Before the Race (Pre-Workout)
Taking blackcurrant powder about 1.5 to 2 hours before you race is widely seen as the sweet spot for performance gains. This timing gives your body enough time to absorb the anthocyanins and start delivering their benefits right when you need them most, at the starting line and during those crucial first kilometres. Runners who report feeling less fatigued in this window often say they get a smoother, more sustained energy flow, which is what we like to call a natural pre-workout for runners.
This blackcurrant energy boost is especially valuable for longer events like marathons, half-marathons, and trail runs, where steady endurance is everything. To make the most of it, take the powder with water or pair it with a light, carb-based snack. think a banana or some Vogel's toast. Just avoid heavy or fatty meals beforehand, as they can slow the anthocyanins' release into your bloodstream and delay that boost.
30 to 60 Minutes Before the Race (During Warm-Up)
Not everyone can, or wants to, take blackcurrant powder well ahead of race time. Whether it's nerves, logistics, or a sensitive stomach, taking the powder 30 to 60 minutes before the start or during your warm-up can still deliver measurable benefits. While the running endurance supplement might not be fully active at the starting gun, it can kick in during the latter half of the race to help sustain your performance and ease muscle fatigue.
This timing tends to work best for shorter-distance events like 5Ks or 10Ks, where the race duration lines up well with the later onset of effects. It's also ideal if you prefer a lighter pre-race routine or don't tolerate early fuelling well.
Immediate Post-Race (Recovery)
While blackcurrant powder is best known for boosting performance, it's just as powerful for recovery when taken after a race. Its antioxidant and anti-inflammatory benefits help reduce muscle soreness, repair tissue damage, and restore blood flow after tough efforts. For runners tackling back-to-back races or pushing through intense training weeks, a post-race dose can speed up recovery and support stronger performances in your next session.
The ideal window is within 30 minutes of crossing the finish line, paired with a recovery meal or a shake rich in carbs and protein. This combo not only replenishes glycogen and aids muscle repair but also enhances how well your body absorbs the anthocyanins. While it won't boost your race-day performance, making black currant powder part of your recovery routine can help you feel fresher the next day and lower the risk of overtraining fatigue.
Additional Tips to Make Blackcurrant Powder Work for You
To get the most from blackcurrant powder, testing your timing and dosage during training, not on race day, is key. Everyone's body reacts differently to supplementation, so experimenting across workouts will help you find the routine that works best for your energy, digestion, and recovery needs.
When choosing a blackcurrant powder, prioritise quality. Look for products made from New Zealand-grown blackcurrants, prized for their naturally high anthocyanin content thanks to the country's clean environment and strong UV exposure. It's also important to choose powders that are third-party tested and certified by programmes like Informed Sport, ensuring they're free from banned substances and meet rigorous quality standards.
2before is proudly made in New Zealand and crafted specifically to deliver a clean, effective dose of adaptive blackcurrant anthocyanins. Trusted by both elite and everyday athletes, it fits seamlessly into your training and recovery routine, helping you get more out of what you put in. Explore the range here and see how it can support your performance.
Remember, even natural supplements should be used thoughtfully. If you have health concerns, take medications, or are unsure how black currant powder might affect you, check with your GP or a registered dietitian, especially if you're training at a high intensity or competing regularly.
Note that this article is intended for educational purposes only and should not be taken as medical advice. Always trial any new supplement during training, not for the first time on race day.
