Supplement with 100 mg anthocyanins gives athletes more stamina
The main determinant of endurance is the amount of oxygen your body can absorb per minute - usually abbreviated to VO2max. If you give athletes 100 milligrams of anthocyanins every day, their VO2max will increase significantly. Scientists from Isfahan University of Medical Sciences in Iran discovered this.
Anthocyanins are versions of cyanidins like cyanidin-A. If you glue sugars to cyanidin-A, you get anthocyanins. You see the blueprint of those anthocyanins above.
In our daily diet you will find anthocyanins mainly in berries. [Table]
The Iranians gave two dozen athletic students a capsule containing 100 milligrams of anthocyanins every day for 6 weeks. An equally large comparable group of students received a placebo.
The students who took anthocyanins had negligibly less body fat after 6 weeks, as well as slightly less creatine kinase in their blood. However, those differences were not statistically significant.
The effect of supplementation on VO2max was statistically significant. [Another table]
What kind of supplement?
The researchers say nothing about the type of anthocyanins they used. The dose of 100 milligrams corresponds to the standard dose used by British sports scientists when they investigated the performance-enhancing effect of the blackcurrant extract CurraNZ.
The British gave their subjects 300 milligrams of extract daily. This contained 100 milligrams of anthocyanins.
Int J Prev Med. 2014 Dec;5(12):1594-600.
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Blackcurrants help athletes burn more fat
Not only untrained men will burn more fat during exercise if they supplement with blackcurrants. Blackcurrants have the same effect in athletes.
Blackcurrant for faster sprints
Supplementing with a black currant extract is interesting for athletes who have to make endurance efforts. It also appears that blackcurrant extract is useful for athletes who have to perform several high-intensity movements in a row.
Blackcurrants increase fat oxidation and endurance
During moderate-intensity exercise, supplementation with a black currant extract can increase the oxidation of fat. As a result, athletes may be able to develop more speed with the same effort.