Can blackcurrant powder impact performance during training and how does it compare to beets? In this article, we delve into established knowledge on how blood circulation affects oxygen transport and present new research on blackcurrants as an alternative. Could this berry offer similar or even better effects than the classic nitrate sources? The conclusion is that the results are promising, especially for endurance training, although the research is still limited. Meanwhile, blackcurrant stands out as a practical and flavorful supplement.

Are you unsure about the effects of beets and beet juice? Here's a quick summary:

Beets are rich in nitrates – which are converted in the body into nitric oxide. Nitric oxide dilates blood vessels, leading to better blood circulation and oxygen transport to working muscles.

The downside of beets is the taste. It can taste like a mix of soil and bad potatoes, especially in raw form — and raw is the preferred way to consume nitrates for maximum effect. Up to 50 percent of the nitrates are lost during heating (baking, boiling, etc.).

Fortunately, there are other routes to dilated blood vessels and improved circulation. Ta-da: Blackcurrant – The new kid in town!

The research in this area is relatively new, so don't jump to conclusions based on the initial studies. We regularly read studies and follow researchers in nutrition and athletic performance, and we quickly get excited. At the same time, we remain cautious as long as the evidence is based on a few studies.

In the meantime, we can still share what we know — especially if it means you can swap out or complement those earthy beets with fresh currants 🙂

In March 2015, two studies were published in the International Journal of Sport Nutrition & Exercise Metabolism, examining the performance-enhancing effects of blackcurrants on triathletes and runners. References can be found at the bottom.

• In the first study on triathletes, total vascular resistance decreased by 16 percent after consuming 6 grams of blackcurrant powder daily for a week. The resistance reduction is primarily due to blood vessels widening and/or blood becoming more fluid. Lactate levels in the blood were 13–27 percent lower at 40–70 percent of maximum intensity. It may sound almost too good to be true, but the study's design and methodology are solid, so there are no apparent methodological errors. Increased blood circulation with better lactate management is likely one explanation. The triathletes were also able to maintain a 6 percent higher intensity (watts) before reaching the lactate threshold (onset of blood lactate accumulation- OBLA).

• In the second study, lactate levels were tested in runners during intensive sprint intervals. The runners performed six 19-second sprints on a treadmill with 15 seconds of light jogging rest between sprints. After these, they rested for one minute and then performed six new sprints at a higher speed, repeated until exhaustion. Participants consumed 300 mg of blackcurrant extract containing 105 mg of anthocyanin or a placebo for seven days. Anthocyanin seems to be the active ingredient in blackcurrants and belongs to the group of phytochemicals found in grapes, fruits, honey, vegetables, olive oil, and cocoa. The group that received the blackcurrant extract improved their performance by 10.6 percent compared to the placebo group. In practice, the blackcurrant group managed 4.3 kilometers before collapsing, while the placebo group reached 3.9 kilometers.

• Yet another study looked at the intake of 6 grams of blackcurrant powder over seven days and its effect on performance. This time, they examined effects at approximately 65 percent of VO2max, the area where you have maximal fat oxidation. The results showed that at specified intensities of 45, 55, or 65 percent of VO2max (i.e., long-distance pace), fat oxidation increased with blackcurrant powder intake. The hypothesis is that more efficient blood flow transports more fatty acids, thus enabling increased oxidation.

Compared to beetroot juice and Beet It, which have been studied extensively in recent years, blackcurrants are quite intriguing. A review recently summarized the effects of many antioxidant-rich foods and their impact on performance. In the abstract, we read:

“Food-derived polyphenols indicate a range of performance outcomes from a large improvement to moderate impairment”

Essentially, this means that polyphenols can result in anything from minor negative effects to significant positive improvements. The fact that polyphenols like anthocyanin from blackcurrants can positively impact performance is not news in itself. But now we are also getting more practical dosage suggestions.

Nitrate has a clear positive effect and has been examined in many studies; performance enhancement often ranges between 3–15 percent depending on the test. The effects of blackcurrants are similar to the nitrate effects found in beets: blood vessels dilate and vascular resistance decreases. In one study, a 10.6 percent performance improvement was observed with blackcurrants.

Consuming a beetroot shot (Beet It) daily for three days has been shown to yield a 9 percent reduction in vascular resistance (compared to 16 percent from blackcurrants in a study). Because the 9 percent was achieved after three days, it's possible that a longer course would yield a similar effect. Whether the effects can be combined when using both beets and blackcurrants has not been studied, but since nitrate and anthocyanin work through different mechanisms, it is not unlikely that they could complement each other.

6 grams of blackcurrant powder every day for 7 days is currently on the menu. 

A quick Google search found a few vendors of blackcurrant powder:

• Svenska Bär 100 g (1.5 kr/g = 9 kr/day = 63 kr for 7 days)
• Immunshop 100 g (1.5 kr/g = 9 kr/day = 63 kr for 7 days)
• Hälsozon 300 g (1 kr/g = 6 kr/day = 42 kr for 7 days)

The research is still in its early stages, but if you're already juicing beets at home with your juicer or blender, blackcurrant powder significantly enhances the flavor. That it may also offer performance benefits is just an extra bonus.

You need a juicer or blender.

• 300g beets
• 6g blackcurrant powder
• 5–6 dl water
• Lime juice or lemon to taste
• A dash of honey

Beneficial Physiological Effects With Blackcurrant Intake in Endurance Athletes.

New Zealand Blackcurrant Extract Improves High-intensity Intermittent Running.

Dietary nitrate enhances sprint performance and cognitive function during prolonged intermittent exercise.

Impact of Dietary Antioxidants on Sport Performance: A Review.

Beetroot juice and exercise: pharmacodynamic and dose-response relationships.