The Power of Blackcurrants for Athletic Recovery
For centuries, blackcurrants have been known for their rich nutrient profile and multiple health benefits. In recent years, researchers have explored the potential of blackcurrant supplements to support athletic recovery. These supplements contain anthocyanins, flavonoids, and other bioactive compounds that may contribute to improved exercise performance and recovery. In this blog post, we delve into the science behind blackcurrant supplements and their potential benefits for athletes. We'll explore the following five topics:
- Bioactive Compounds in Blackcurrants
- Anti-Inflammatory Effects and Exercise Recovery
- Antioxidant Properties and Oxidative Stress Reduction
- Enhanced Blood Flow and Oxygen Delivery
- Practical Applications and Recommendations for Athletes
Bioactive Compounds in Blackcurrants
Blackcurrants are packed with an array of bioactive compounds, including anthocyanins, flavonoids, polyphenols, and vitamins. The anthocyanins in blackcurrants are responsible for their deep purple color and possess potent antioxidant and anti-inflammatory properties. Flavonoids, another important group of compounds, are known for their vascular and metabolic benefits.
The primary anthocyanins found in blackcurrants are delphinidin-3-glucoside, delphinidin-3-rutinoside, cyanidin-3-glucoside, and cyanidin-3-rutinoside. These compounds have been studied for their effects on inflammation, oxidative stress, and endothelial function.
The anthocyanin ratio of cyanidins and delphinidins is unique to New Zealand
Blackcurrants (about a 50/50 ratio of pro- and anti-oxidants).
- Cyanidins, provide the same strong anti-oxidant and radical-scavenging activity as compounds like tart cherry.
- Delphinidins, pro-oxidants which create low-level stress, turning your systems on to prime them for performance.
Together they switch on the body's master antioxidant regulator - nrf2.
This provides multiple benefits, including promoting healthy immunity, blood flow, fuel efficiency, energy, and support from oxidative stress.
Additionally, blackcurrants are rich in vitamin C, which contributes to their antioxidant capacity and supports immune function.
Anti-Inflammatory Effects and Exercise Recovery
One of the key factors in athletic recovery is the body's ability to manage inflammation. Intense exercise can induce an inflammatory response, which is necessary for tissue repair and adaptation but can also lead to delayed onset muscle soreness (DOMS) and impaired performance. Blackcurrant supplements have been shown to reduce inflammation and may help to accelerate recovery.
Research has demonstrated that blackcurrant anthocyanins can inhibit pro-inflammatory cytokines, such as interleukin-1β (IL-1β), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α). These cytokines play crucial roles in initiating the inflammatory response following exercise. By modulating the production of these cytokines, blackcurrant supplements may help to reduce inflammation and speed up recovery.
Antioxidant Properties and Oxidative Stress Reduction
During exercise, the body produces reactive oxygen species (ROS) that can damage cells and tissues if not adequately neutralized. This oxidative stress can impair athletic performance and delay recovery. Blackcurrant supplements, rich in antioxidants, can help to counteract this oxidative stress.
The antioxidant capacity of blackcurrant anthocyanins and other polyphenols has been demonstrated in numerous in vitro and in vivo studies. These compounds can scavenge free radicals and protect cells from oxidative damage, thereby enhancing recovery after exercise. By reducing oxidative stress, blackcurrant supplements may also contribute to the prevention of exercise-induced muscle damage and support long-term athletic performance.
Enhanced Blood Flow and Oxygen Delivery
Proper blood flow and oxygen delivery are essential for athletic performance and recovery. Blackcurrant supplements have been shown to improve blood flow and increase oxygen delivery to muscles during exercise, leading to enhanced performance and reduced muscle fatigue.
Research suggests that blackcurrant anthocyanins can improve endothelial function and promote vasodilation, which leads to increased blood flow. This enhanced blood flow allows for more efficient delivery of oxygen and nutrients to working muscles, supporting both exercise performance and recovery. Additionally, improved blood flow can help to remove metabolic waste products from muscles, further aiding in the recovery process.
One study found that blackcurrant supplementation led to a significant increase in forearm blood flow and oxygen saturation during a handgrip exercise, compared to a placebo. This improved blood flow and oxygen delivery may have implications for endurance athletes, who rely on efficient oxygen transport for sustained performance.
Practical Applications and Recommendations for Athletes
Given the potential benefits of blackcurrant supplements for athletic recovery, athletes may be interested in incorporating these supplements into their training routines. However, it is essential to consider the appropriate dosage, timing, and form of supplementation.
Take a look at our nutrition plans for sports which are designed to help you understand how to fuel for performance.
Typically, studies have used doses of blackcurrant extract ranging from 100 mg to 300 mg per day, taken for several weeks before exercise testing (A serving of 2before blackcurrant pre-workout has 120mg of anthocyanins, so is in the scientific sweet spot).
Blackcurrant supplements offer promising potential for athletic recovery, thanks to their anti-inflammatory, antioxidant, and blood flow-enhancing properties. Athletes looking to optimize their performance and recovery should consider incorporating blackcurrant supplements into their nutritional strategies, under the guidance of a healthcare professional or sports nutritionist.
