Polyphenols and Athletic Performance: Harnessing Nature's Antioxidants for Enhanced Recovery and Endurance

Understanding Polyphenols

Polyphenols are a diverse group of naturally occurring compounds found in plants, characterised by the presence of multiple phenol units (2). These bioactive molecules are responsible for many of the health benefits associated with plant-based diets. Polyphenols can be broadly classified into several categories, including flavonoids, phenolic acids, stilbenes, and lignans (1).

Some of the richest sources of polyphenols include:

• Berries (blueberries, strawberries, raspberries) (4)
• Dark chocolate (1)
• Green tea (4)
• Red wine (4)
• Olive oil and olives (6)
• Nuts and seeds (5)
• Herbs and spices (cloves, oregano, rosemary) (5)
• Colourful fruits and vegetables (1 & 2)

Before making any major changes to your diet or if you have digestive concerns, it's advisable to seek guidance from a healthcare professional such as your physician or a qualified nutritionist. They can provide personalised advice to ensure dietary modifications are safe and appropriate for your individual needs.

The Role of Polyphenols in Athletic Performance

Polyphenols offer several potential benefits for athletes and active individuals:

• Antioxidant Properties: Perhaps the most well-known benefit of polyphenols is their potent antioxidant activity. During intense exercise, the body produces an increased number of free radicals, which can lead to oxidative stress and cellular damage (2). Polyphenols help neutralise these free radicals, potentially reducing muscle damage and inflammation (3).
• Enhanced Blood Flow: Some polyphenols have been shown to improve nitric oxide production and vasodilation. This can lead to improved blood flow and oxygen delivery to working muscles, potentially enhancing endurance and performance (7).
• Improved Muscle Function: Certain polyphenols, such as those found in tart cherries and pomegranates, have demonstrated the ability to reduce muscle soreness and improve recovery after intense exercise (3). This may allow athletes to train more frequently and at higher intensities.
• Metabolic Benefits: Some studies suggest that polyphenols may enhance fat oxidation during exercise, potentially improving endurance performance and body composition (3).
• Anti-inflammatory Effects: Chronic inflammation can hinder athletic performance and recovery. Polyphenols have shown promise in reducing exercise-induced inflammation, which may contribute to faster recovery and improved adaptation to training (3).

Research Findings on Polyphenols and Athletic Performance

Several studies have explored the potential benefits of polyphenol supplementation for athletes:

1. A 2017 study published in the Journal of Sports Medicine found that Polyphenol supplementation for at least 7 days increased athletic performance by 1.90%. Moreover, a sub-analysis of 7 studies using quercetin specifically found a performance increase of 2.82%. The authors concluded that polyphenols, particularly quercetin, are viable supplements to improve performance in healthy individuals (1).
2. Research on tart cherry juice, rich in anthocyanins (a type of polyphenol), has shown promising results in reducing muscle soreness and improving recovery after strenuous exercise. A 2010 study in the Scandinavian Journal of Medicine & Science in Sports found that marathon runners who consumed tart cherry juice before and after their race experienced less muscle damage and inflammation compared to a placebo group (8).
3. A 2024 systematic review published in Frontiers in Physiology examined the effects of polyphenol supplementation on exercise performance. The researchers concluded that polyphenols can boost aerobic endurance in athletes (9).
4. Green tea polyphenols, especially epigallocatechin gallate (EGCG), have been studied for their potential to enhance fat oxidation during exercise. A 2013 study in the Advances in Nutrition found that green tea extract increased fat oxidation during moderate-intensity exercise (10).

Incorporating Polyphenols into an Athlete's Diet

While polyphenol supplements are available, it's generally recommended to obtain these compounds through a varied, plant-based diet (11). Here are some strategies for athletes to increase their polyphenol intake (2,3 & 11):

• Consume a Rainbow of Fruits and Vegetables: Different coloured produce contains different types of polyphenols. Aim to include a variety of colours in your diet.
• Snack on Berries: Berries are among the richest sources of polyphenols. Add them to your pre- or post-workout snacks.
• Drink Green Tea: Replace one or two cups of coffee with green tea to boost your polyphenol intake.
• Include Dark Chocolate: A small amount of high-quality dark chocolate (70% cocoa or higher) can provide a good dose of polyphenols.
• Use Herbs and Spices: Incorporate a variety of herbs and spices into your cooking to increase polyphenol intake.
• Consider Tart Cherry Juice: For athletes engaged in intense training or competition, tart cherry juice may be a beneficial addition to their recovery routine.

If you're struggling with digestive issues or have concerns about incorporating new foods into your diet, it's important to consult with your doctor or a registered dietitian before making significant changes to your eating habits.

Conclusion

The growing body of research on polyphenols and athletic performance is promising, suggesting that these natural compounds may offer significant benefits for both recreational and elite athletes. From enhancing endurance to speeding up recovery, polyphenols represent a natural and potentially powerful tool in an athlete's nutritional arsenal.

However, it's important to note that while polyphenols show great potential, they are not a magic bullet. Their benefits should be considered as part of a comprehensive approach to nutrition and training. Athletes should focus on consuming a varied, nutrient-dense diet rich in plant-based foods to ensure adequate polyphenol intake, rather than relying solely on supplements.

As research in this field continues to evolve, we can expect to gain even more insights into how these remarkable plant compounds can be optimally utilised to enhance athletic performance and overall health. For now, embracing a diet rich in polyphenols appears to be a safe and potentially effective strategy for athletes looking to gain a natural edge in their training and competition.

References

1. Somerville, V., Bringans, C., & Braakhuis, A. (2017). Polyphenols and Performance: A Systematic Review and Meta-Analysis. Sports medicine , 47(8), 1589–1599. https://doi.org/10.1007/s40279-017-0675-5
2. Myburgh K. H. (2014). Polyphenol supplementation: benefits for exercise performance or oxidative stress?. Sports medicine, 44(1), 57–70. https://doi.org/10.1007/s40279-014-0151-4
3. Bowtell, J., & Kelly, V. (2019). Fruit-Derived Polyphenol Supplementation for Athlete Recovery and Performance. Sports medicine, 49(1), 3–23. https://doi.org/10.1007/s40279-018-0998-x
4. Rothwell, J. A., Perez-Jimenez, J., Neveu, V., Medina-Remón, A., M'hiri, N., García-Lobato, P., Manach, C., Knox, C., Eisner, R., Wishart, D. S., & Scalbert, A. (2013). Phenol-Explorer 3.0: a major update of the Phenol-Explorer database to incorporate data on the effects of food processing on polyphenol content. The Journal of Biological Databases and Curation. https://doi.org/10.1093/database/bat070
5. Gotter, A. (2019, March 8). Top Foods with Polyphenols. Healthline. https://www.healthline.com/health/polyphenols-foods
6. Cleveland Clinic. (2023, August 16). Foods Rich in Polyphenols — and Why They're Important. Health Cleveland Clinic. https://health.clevelandclinic.org/polyphenols
7. Trinity, J. D., Broxterman, R. M., & Richardson, R. S. (2016). Regulation of exercise blood flow: Role of free radicals. Free radical biology & medicine, 98, 90–102. https://doi.org/10.1016/j.freeradbiomed.2016.01.017
8. Howatson, G., McHugh, M. P., Hill, J. A., Brouner, J., Jewell, A. P., van Someren, K. A., Shave, R. E., & Howatson, S. A. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian journal of medicine & science in sports, 20(6), 843–852. https://doi.org/10.1111/j.1600-0838.2009.01005.x
9. Cao, G., Zuo, J., Wu, B., & Wu, Y. (2024). Polyphenol supplementation boosts aerobic endurance in athletes: systematic review. Frontiers in Physiology, 15. https://doi.org/10.3389/fphys.2024.1369174
10. Hodgson, A. B., Randell, R. K., & Jeukendrup, A. E. (2013). The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Advances in nutrition, 4(2), 129–140. https://doi.org/10.3945/an.112.003269
11. Williamson G. (2017). The role of polyphenols in modern nutrition. Nutrition bulletin, 42(3), 226–235. https://doi.org/10.1111/nbu.12278