Photo credit @briannacope
Endurance isn't just for race day. It's what gets you through the grind of training blocks, unexpected hills, and those days when the motivation just isn't there. Building it takes consistency, recovery, and the right kind of support behind the scenes.
That's where blackcurrant powder for running comes in. Used by both elite athletes and everyday runners, this food-based supplement offers a clean, effective way to support stamina, circulation, and recovery. Thanks to its high anthocyanin content, it's become a go-to natural pre-workout for runners who want to get more from what they put in, without relying on synthetic stimulants.
At 2before, we're focused on making performance nutrition more accessible and effective for people who move. Our running endurance supplement is made from New Zealand-grown blackcurrants, backed by research, and designed to support your body before, during, and after the run. Whether you're training for a PB or just trying to stay consistent, the right fuel can make all the difference, and a daily blackcurrant energy boost might be your edge.
What Does Black Currant Powder Do for Endurance?
Boosts Fat Oxidation and Glycogen Conservation
One of the key ways blackcurrant powder can support endurance is by helping your body become more efficient at using fat for fuel. During longer efforts, your body gradually shifts from burning carbohydrates to tapping into fat stores. The longer you can preserve muscle glycogen and rely on fat, the more sustainable your performance becomes.
Research suggests that the anthocyanins in New Zealand blackcurrants may enhance this fat-burning process. In one study published in the Journal of Science and Medicine in Sport, athletes who consumed a daily dose of 600mg of black currant extract for seven days experienced increased fat oxidation during exercise, alongside a reduction in carbohydrate usage.
In simple terms? This shift may help your body go further, for longer, with less fatigue. For runners chasing consistency, distance, or personal bests, that's the kind of edge worth exploring.
Improves Blood Flow and Oxygen Delivery
Efficient oxygen delivery is a non-negotiable for endurance athletes. The better your body is at transporting oxygen-rich blood to working muscles, the longer and more effectively you can perform. The anthocyanins naturally present in New Zealand black currants have been shown to encourage vasodilation (the widening of blood vessels) by supporting nitric oxide production. This process may help increase blood flow, delivering oxygen and nutrients where they're needed most and clearing out metabolic by-products like lactic acid more efficiently.
These physiological effects can lead to tangible benefits during runs. Many runners report feeling able to maintain their pace with greater ease or push harder without the usual fatigue. As endurance athlete Jeremy Miller shared, “I've noticed a significant improvement in my overall endurance and performance since incorporating 2before into my routine.” His experience reflects what current research suggests: that blackcurrant supplementation may help support cardiovascular efficiency in ways that make every step feel more sustainable.
Enhances Lactate Handling and Endurance Capacity
Lactate buildup is one of the main reasons runners start to feel heavy-legged or burned out partway through a high-intensity session. While lactate itself isn't harmful, the body's ability to clear it quickly and maintain pH balance plays a major role in performance. A study published in the International Journal of Sport Nutrition and Exercise Metabolism tracked triathletes consuming 6g of blackcurrant powder daily over a week. Results showed participants had 13-27% lower blood lactate levels at various intensities and a 6% higher work intensity at their lactate threshold, a clear sign of improved endurance before fatigue sets in.
In practical terms, this could mean that you're able to maintain a faster pace for longer before your legs start to protest. This is especially important for endurance athletes because performance is not just about how far or fast you can go. It's about how efficiently your body adapts to the demands of effort over time. Supporting lactate clearance and muscular endurance, blackcurrant powder stands out as a natural running endurance supplement that may provide a subtle but impactful training advantage when used consistently.
Reduces Perceived Exertion and Enhances Recovery
Supporting endurance during your workout is crucial, but a supplement that helps you recover faster is a game-changer. That's where black currant powder shines. Many athletes report less muscle soreness and fatigue with regular use, and research backs this up, Blackcurrants' antioxidant properties may help reduce exercise-induced oxidative stress and inflammation, supporting quicker muscle repair and shortening recovery time between sessions.
Perceived exertion matters too. When your workouts feel less taxing, motivation stays strong, making it easier to stay consistent. High jumper Hamish Kerr sums it up perfectly: “Not only does the natural blackcurrant work as an effective pre-workout, but it also aids my recovery so that I can continue to train at a high level session after session.” It's a real-world benefit that's especially important for athletes logging high weekly mileage or training for back-to-back events.
How to Use Blackcurrant Powder for Best Results
To get the most out of blackcurrant supplementation, consistency and timing are key. While you may notice benefits from just a single serving, both research and athlete experience show that regular daily intake delivers the most reliable and lasting results.
2before's blackcurrant pre-workout products contain a controlled dose of 120mg of anthocyanins per sachet, an amount that aligns with studies showing potential support for endurance, fat oxidation, and recovery. These studies typically peg the recommended amount at somewhere between 300-600 mg of blackcurrant extract, which contains around 105-210 mg of anthocyanins.
For everyday training, take a single sachet 30 to 60 minutes before exercise to match peak absorption. On key training days or race day, some athletes may choose a double dose to support more intense or prolonged efforts, still taken about 60 minutes before activity to maximise effectiveness.
It's important to remember that blackcurrant powder can also support recovery and muscle readiness when used consistently, not just on workout days. Thanks to its antioxidant and anti-inflammatory properties, maintaining a regular routine can build cumulative benefits over time. Whether you're preparing for an event or simply working towards your endurance goals, daily use offers steady, compounding support.
Small shifts in your training routine can lead to meaningful gains, especially when they're supported by science. Looking for a natural, research-backed way to support your endurance and recovery? Then blackcurrant powder may well be worth exploring. Visit 2before to learn more and find a product that fits your performance goals.
