Four ways blackcurrants can reduce fatigue factors during exercise

CurraNZ has been celebrated for its rich nutritional profile and in recent years has garndered attention for its potential benefits in enhancing athletic performance and reducing fatigue during exercise.

Research indicates that New Zealand blackcurrants possess not one, but many mechanisms that help to reduce fatigue factors during exercise.

In this blog, we’ll explore these four researched benefits and how the blackcurrant really is a superfruit when it comes to keeping you going for longer.

1. Improved Blood Flow

One of the primary ways New Zealand blackcurrant extract helps reduce fatigue is by enhancing blood flow, by widening the body's blood vessels.

A study (1) by Cook et al. (2017) demonstrated that 7-days intake of 600mg CurraNZ (2 capsules) significantly improved femoral artery diameter during muscle contraction. The study was repeated in 2021(2), which revalidated the findings that it increases main arterial blood flow by 25%-45% during exercise.

Improved blood flow ensures that muscles receive adequate oxygen and nutrients during exercise, thereby delaying the onset of fatigue. This is particularly beneficial for endurance athletes who rely on sustained performance over longer periods.

2. Enhanced Tissue Reoxygenation

Another critical benefit of New Zealand blackcurrant is its role in significantly enhancing tissue reoxygenation. Several studies have shown that CurraNZ can help improve the efficiency of oxygen delivery to tissues during intense physical activity.

A series of studies by Fryer et al (3,4) showed how blackcurrant enables muscles to replenish oxygen stores faster and utilise oxygen more efficiently.

This enhanced reoxygenation process not only helps in reducing muscle fatigue but also aids in quicker recovery between bouts of high-intensity effort. 

3. Increased Fat Oxidation
   
   

New Zealand blackcurrant extract also promotes fat oxidation during exercise, which is associated with enhanced endurance performance. Multiple studies (5-14) have observed how supplementation with CurraNZ leads to significantly increased fat oxidation rates during submaximal exercise.

By enhancing the body’s ability to utilize fat as a fuel source, blackcurrant helps spare glycogen reserves, allowing athletes to maintain energy levels and reduce fatigue over longer periods of exertion.

4. Antioxidant-Associated Mechanisms

Lastly, the antioxidant properties of New Zealand blackcurrant extract play a crucial role in combating exercise-induced oxidative stress, which can accelerate muscular fatigue. Antioxidants help neutralize free radicals generated during strenuous physical activity, reducing muscle damage and inflammation.

A 2009 study (15) reported that one dose of blackcurrant extract prior to exercise lower levels of oxidative stress markers by up to 25% in well-trained athletes after 90 minutes of cycling. This suggests a protective effect that can not only play a role in reducing fatigue during exercise, but also enhances recovery, which has been confirmed in other studies.

Conclusion

Incorporating 300mg-600mg New Zealand blackcurrant extract into your regular diet can offer a range of benefits for reducing fatigue factors during exercise. From enhancing blood flow and tissue reoxygenation, to promoting fat oxidation and providing antioxidant support, the evidence suggests that this powerhouse fruit offers multi-faceted benefits.

Whether you’re a seasoned athlete or a casual fitness enthusiast, considering blackcurrant as part of your nutrition and pre-exercise strategy may help you push through those challenging workouts with greater endurance and less fatigue.

References:

1. New Zealand Blackcurrant Alters Physiological Reponses and Femoral Artery Diameter during Sustained Isometric Contraction, Nutrients 2017, 9(6), 556; doi:10.3390/nu9060556
2. Effect of Intake Duration of Anthocyanin-rich New Zealand Blackcurrant Extract on Cardiovascular Responses and Femoral Artery Diameter during Sustained Submaximal Isometric Contraction, Journal of Dietary Supplements, 2021, https://doi.org/10.1080/19390211.2021.1948943

3. New Zealand blackcurrant extract enhances muscle oxygenation during repeated intermittent forearm muscle contractions in advanced and elite rock climbers, * Simon Fryer1, Dave Giles2, Ellis Bird3, Keeron Stone1, Craig Paterson1, Jiří Baláš4, Mark ET Willems3, Julia A Potter3, Ian C Perkins3. European Journal of Sports Science. DOI: https://doi.org/10.1123/ijsnem.2019-0365
4. New Zealand blackcurrant extract enhances muscle oxygenation during repeated intermittent forearm muscle contractions in advanced and elite rock climbers, European Journal of Sports Science. DOI: https://doi.org/10.1123/ijsnem.2019-0365
5. New Zealand Blackcurrant Improves Performance and Fat Oxidation in Cyclists, European Journal of Applied Physiology, 2015 J European Journal of Applied Physiology, 2015 June 30. DOI 10.1007/s00421-015-3215-8
6. Intake Duration of Anthocyanin-Rich New Zealand Blackcurrant Extract Affects Metabolic Responses during Moderate Intensity Walking Exercise in Males, 2020 Journal of Dietary Supplements, https://doi.org/10.1080/19390211.2020.1783421
7. Blackcurrant extract enhances fat oxidation during prolonged cycling in endurance-trained females. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-018-3858-3
8. Daily and Not Every-Other-Day Intake of Anthocyanin-Rich New Zealand Blackcurrant Extract Alters Substrate Oxidation during Moderate-Intensity Walking in Adult Males, Journal of Dietary Supplements, October 2020, https://doi.org/10.1080/19390211.2020.1841356
9. Dose Effects of New Zealand Blackcurrant on Substrate Oxidation and Physiological Responses During Prolonged Cycling, Eur J Appl Physiol, 2017, 117:1207–1216DOI 10.1007/s00421-017-3607-z
10. Dietary supplementation with New Zealand blackcurrant extract enhances fat oxidation during submaximal exercise in the heat, Journal of Science and Medicine in Sports, March 2020 DOI: 10.1016/j.jsams.2020.02.017
11. Enhanced walking-induced fat oxidation by New Zealand blackcurrant extract is body composition-dependent in recreationally active adult females, Nutrients, April 2022 https://doi.org/10.3390/nu14071475
12. Running-induced metabolic and physiological responses by New Zealand blackcurrant extract in a male ultra-endurance runner: A case study J. Funct. Morphol. Kinesiol. 2022, 7, 104. https://doi.org/10.3390/jfmk7040104
13. New Zealand Blackcurrant Increases Post-Exercise Hypotension Following Sustained Moderate Intensity Exercise, Int J Sport Nutr Exerc Metab 2023 Jul 6;33(5):282-290. doi: 10.1123/ijsnem.2023-0014
14. Effects of CurraNZ, a New Zealand Blackcurrant Extract, during 1 Hour of Treadmill Running in Female and Male Marathon des Sables Athletes in Hot Conditions: Two Case Studies, Journal of Functional Morphology and Kinesiology, May 2024, https://doi.org/10.3390/jfmk9020076

15. The acute effect of prolonged intense cycling and blackcurrant extract on protein carbonyls in well-trained male cyclist, January 2009, Journal of Science and Medicine in SportDOI:1016/j.jsams.2008.12.166