Cranberries have the highest polyphenol and antioxidant capacity of any fruit or vegetable, which may help prevent the production of free radicals during exercise, which in turn may improve performance. In a new study, scientists investigated the effects of polyphenol-rich cranberry extract on time trial performance and post-exercise lactic acid response.

Polyphenols, such as proanthocyanidins, anthocyanins, flavonols, and flavonols, are secondary plant compounds found in fruits and vegetables.

Cranberries have the highest total polyphenol content of the most consumed fruits in the American diet and the highest antioxidant capacity of any fruit and vegetable.

In addition, its polyphenol content is notable due to its high concentration of rare A-type proanthocyanidins, which are believed to be the main contributors to its beneficial effects.

The use of nutritional supplements is increasing among athletes, and many are turning to natural health products to improve athletic performance.

Intense exercise significantly increases the production of reactive oxygen species due to high oxidative metabolic demands.

As a result, polyphenols may provide a natural antioxidant defense against exercise-induced free radical production.

“For elite athletes, any advantage can make the difference between finishing fifth or reaching the podium,” said study lead author Dr. Andreas Bergdahl, a researcher at Concordia University.

For this study, Dr. Bergdahl and his colleagues recruited 14 high-level runners who did at least five hours of endurance training per week.

The athletes ran two time trials during their three visits, one running 1,500 meters and one running 400 meters.

The first visit was used as the baseline. The second time, they administered a single large dose of cranberry extract two hours before the run.

The athletes were then instructed to consume a small amount of cranberry extract every day for 28 days before repeating their third run.

“We chose these distances to test the effects of cranberry extract on different energy systems,” said Dr. Francis Parenteau, lead author of the study. candidate at Concordia University.

“The 400m is short and intense and requires an anaerobic system. The 1,500m uses an aerobic system, but is shorter than what athletes typically run.”

“They weren’t training to run that distance, so we were able to isolate the effect of training as a variable.”

In addition to running time, the researchers also measured post-exercise blood lactate levels, a marker of potential muscle fatigue and oxygen deprivation.

They also fitted the runners with a portable near-infrared spectroscopy device to measure muscle oxygenation levels before, during and after a run.

After analyzing the data, the scientists found that consuming cranberry extract for 28 days showed a trend towards increased speed in the 1,500 meter time trial, but not in the 400 meter.

However, compared to baseline, they found that lactic acid accumulation decreased after 400 meters, but not after 1,500 meters.

Data also showed that cranberry extract promoted better oxygen extraction by muscles, improved lactate clearance, and slowed muscle deoxygenation.

“The benefit of this is that it’s all natural,” Dr. Bergdahl said.

“It’s an ergogenic aid, meaning it enhances performance, but it’s not an anabolic steroid.”

“Athletes can significantly improve their performance simply by consuming more cranberries.”

of study It was published in the magazine physical activity and nutrition.

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Francis Parenteau other. 2023. Cranberry supplements improve physiological markers of performance in trained runners. physical activity and nutrition 27 (4): 8-14; doi: 10.20463/pan.2023.0032