5 reasons why fitness lovers should be eating more blackcurrants
Blackcurrant studies are revealing stunning findings that are getting the sports world talking.
Whether you’re into running, cycling, or going to the gym, scientists are finding that adding blackcurrants to your diet will increase performance, significantly reduce muscle soreness and allow you to burn up to a third more fat.
With the ski and New Year ‘get fit’ seasons just around the corner, taking blackcurrants before exercise could help you reach your fitness goals faster.
This particular berry has a greater concentrations of micronutrients than other ‘superfruits’, such as blueberries, and are prized for their antioxidant, anti-inflammatory and circulation-boosting actions.
Here are five compelling reasons why blackcurrants should be added to your nutrition larder.
1. Fast recovery from exercise
If post-exercise muscle pain prevents you from working out more regularly, then you will love the noticeable recovery effects blackcurrants offer. They improve blood flow and nutrient delivery, which is key for repairing muscles and removing lactate. Plus, their antioxidants protect against oxidative stress and reduce tissue damage. If you’re off skiing this winter, blackcurrants will reduce aches and pains – and allow you to get more out of your holiday.
2. Improve performance
Studies show athletes can run further and cycle faster, with less fatigue and less perceived effort. So, if you want to take your training up a gear, blackcurrants will help you go harder, for longer. How is it possible? Blackcurrant compounds help neutralise factors that lead to fatigue, while also improving the way your body uses fuel and reducing the production of lactate.
3. Burn more fat
If you’re hitting the gym in January, blackcurrants could give get-fit, lose-weight plans an added boost. Several studies have shown compounds in blackcurrant improve fat burning, whether exercising for just 30 minutes, or two hours. Incredibly, they fire up your fat metabolism processes during exercise by up to 27 per cent, leading to greater fat usage. Even during a gentle walk, you’ll still burn 15 per cent more!
Blackcurrant compounds help boost the immune system, which is important for exercise recovery processes. Additionally, they help act as a ‘disinfectant’ for cells and have anti-viral actions too. Avoiding illness is important for preventing training disruption, particularly during the winter ‘flu’ season.
5. Weight management
Planning a blowout? Eating blackcurrants before high-fat / high-carb meals could reduce how much damage you do to the waistline. Blackcurrant compounds help reduce sugar crashes by controlling the release of insulin and reducing the absorption of sugar. Studies have shown that blackcurrant supplementation can reduce weight gain by up to 10 per cent.
Source: Evening Standard, Fleur Cushman is a sports journalist with an interest in nutritional medicine.