3 reasons why all runners should be eating blackcurrants

When ‘superfruits’ are mentioned, blueberries tend to grab the headlines. But it’s time we talk about another B-world: blackcurrants.

Scientists are finding that adding these nutritional pocket rockets to your diet can result in some remarkable benefits.- from speeding up recovery, to burning fat, to enhancing performance. That’s largely thanks to the fact blackcurrants are loaded with anthocyanins, which can increase blood flow by up to 35%. This, in turn, results in increased haemoglobin and improved oxygen uptake and utilisation during exercise. They taste good, too.

Here’s three reasons why runners should be eating more blackcurrants:

1. They speed up recovery

A dose of blackcurrant extract could help to speed up your recovery. A study at the University of Chichester found that lactate clearance was greater in 64% of participants who had taken blackcurrant extract before a high-intensity interval session.

Related: 8 things you should always do to recover faster

2. The boost your running performance

Another study found that taking blackcurrant extract triggered a 6.9 to 8.2% increase in the diameter of the femoral artery, resulting in a 20-35% increase in blood flow. Enhanced blood flow means muscles experience less fatigue, leading to better performance.

3. They burn off fat

A study by the University of Chichester into the effects of CurranNZ blackcurrant supplement found that it led to a 15-27% increase in fat oxidation at low and moderate exercise intensities.