What does it look like?
- In addition to whole fruit and vegetables, there are a number of supplemental forms in which fruit polyphenols may appear. These forms are summarised in Table 1.
- There are a number of products on the market, however many do not state the exact content of active compounds, which makes it difficult to determine an effective dose.
Table 1: Fruit-derived polyphenols and sport performance >
Food | Product form and therapeutic dose | Mechanism of action | Outcomes |
|---|---|---|---|
Blackcurrant (specifically New Zealand derived Blackcurrants) | Predominant polyphenol is flavonoid (anthocyanin, type delphinidin-3-rutinoside) Blackcurrant whole-fruit powder Blackcurrant extract with known anthocyanin content Blackcurrant juice and concentrate juice (shot) 105-210 mg blackcurrant anthocyanins/day for 7 days prior to competition with final dose 1-2 h before exercise.9 | Anti-inflammatory Cardiovascular adaptations and blood flow. Possible positive benefits on executive function and mood | Blackcurrants have a small positive effect (0.45%) on prolonged high intensity performance (15-30 min). |
Blueberries | Predominant polyphenol is flavonoid (anthocyanin, type malvidin-3- monogalactoside) Blueberry containing smoothies Blueberry fruit Freeze-dried blueberries | Anti-inflammatory and antioxidant activity | No specific performance data |
Cherries (specifically Tart cherries such as Montmorency and Balaton, may include Bing sweet cherries) | Contains the polyphenol flavonoid (anthocyanin, type cyanidin-3- glucosylrutinoside) and melatonin Tart cherry juice and juice concentrate Tart cherry powdered skin Tart cherry dried 90-200 cherry equivalents split across 2 doses per day (e.g. for tart cherry juice concentrate, 30ml twice a day) for 4-7 days before and throughout the period of competition | Anti-inflammatory. Melatonin content in tart cherry products may enhance sleep. | Mixed performance effects: Half marathon performance following 7 day consumption enhanced, with associated attenuation of inflammation and catabolism.10 Recovery of strength and reduced muscle soreness following intense exercise bouts or endurance events which result in muscle damage is enhanced. Potentially beneficial where repeat performance is required within a day or across multiple days.5 Preliminary evidence supporting sleep duration and efficiency, presumably as a significant source of melatonin.11 |
Red grapes, apples, raspberries, citrus fruits, onions and green leafy vegetables | Contains quercetin. Quercetin supplement powder Dosing protocol: 1000 mg/day, taken as 2 x 500 mg or 4 x 250 mg doses spaced over the day, usually for 7 days | Anti-inflammatory, antioxidant, anti-carcinogenic, cardio-protective | Quercetin improves endurance performance when 1000 mg/day is consumed for at least 7 days.2, 7 |
Pomegranate | Predominant polyphenol is elagitannin (primarily punicalagin) Pomegranate drink (dose most commonly used is 1L per day consumed over the day) Pomegranate powdered capsules | Anti-inflammatory, anti-oxidant | Only one study has investigated time to exhaustion or aerobic type event and reported benefit.12 |