The power of polyphenols for performance and recovery π
Cherries, blackcurrants, pomegranate and turmeric.
(Poly)phenols: Mechanisms of action and efficacy of contemporary supplements for exercise recovery and performance
Study Details
Polyphenols are plant-derived bioactive compounds that can influence exercise performance and recovery beyond their nutritional value π§¬
This new review highlighted their mechanisms of action and effects π
Key Findings
Following ingestion, they are metabolised throughβ¦
π methylation
π hydroxylation
π glucuronidation
π sulfation
β¦before circulating as active metabolites.
Mechanisms of action includeβ¦
Anti-inflammatory π₯
π Dampen pro-inflammatory signalling
Antioxidant π‘οΈ
π Increase Nrf2 activation and antioxidant enzyme activity
Mitochondrial β‘οΈ
π Increase PGC-1Ξ± to support mitochondrial adaptations
Vascular π«
π Increase nitric oxide (NO) availability and blood flow
Metabolic π₯
π Enhance fat oxidation during exercise
Here are four primary polyphenol foods / supplements and their effects β¬οΈ
Cherries π
π Main polyphenols: Anthocyanins, hydroxycinnamic acids, flavonols
π Performance: +
π Recovery: ++
Blackcurrants π«
π Main polyphenols: Anthocyanins, hydroxycinnamic acids, flavonols
π Performance: ++
π Recovery: n/a
Pomegranate π
π Main polyphenols: Anthocyanins, hydroxybenzoic acids, hydroxycinnamic acids
π Performance: +
π Recovery: n/a
Turmeric π«
π Main polyphenols: Curcuminoids
π Performance: n/a
π Recovery: +
Conclusion
Cherry-derived polyphenols appear most promising for supporting post-exercise recovery π
Blackcurrant supplementation has the strongest evidence for enhancing exercise performance π«
Pomegranate may provide modest performance benefits, particularly through vascular mechanisms π
Turmeric may be most useful when the goal is to support recovery rather than directly improve performance π«
The effects of polyphenols are likely food-specific and should not be generalised across all polyphenol-rich foods β
Reference
https://pubmed.ncbi.nlm.nih.gov/42285757/
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