The performance enhancing benefits of cranberries on endurance

Polyphenols, including proanthocyanidins (PAC), anthocyanins, flavonols, and flavonols, are plant compounds found in fruits and vegetables. Cranberries have the highest total polyphenol content among the most consumed fruits and one of the highest antioxidant capacities among fruits and vegetables. They are believed to be the main contributor to the beneficial effects of cranberries.

Strenuous exercise significantly increases reactive oxygen species production (exercise-induced stress). Consequently, polyphenols offer natural antioxidant defense against exercise-induced free radical production.

WHAT TYPE OF CRANBERRY SUPPLEMENTATION?
Extract or powder with 7.2-10% PACs.

HOW MUCH AND WHEN TO HAVE IT?
An acute dose represents 0.7 g/kg of body mass, whereas a chronic dose is around 0.3 g/kg of body mass. Consume 1-3h before exercise, for a few weeks up to a month or even longer.

FOOD ALTERNATIVES:
Polyphenols are also found in other berries like blueberries, raspberries, blackberries, bilberries, strawberries, chokeberries, elderberries, and dark chocolate, cloves, olives, spinach, apples, and others.