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Unlock the Power of Polyphenols

Caroline Kavanagh | October 9, 2024

In the pursuit of optimizing athletic performance and expediting recovery, athletes frequently prioritize the consumption of protein, complex carbohydrates and healthy fats. However, the significance of polyphenols, a less widely acknowledged nutrient, should not be overlooked. These potent compounds, predominantly present in plant-based foods, have the potential to significantly impact training and recovery outcomes.

What are Polyphenols?

Polyphenols are a type of micronutrient that acts as a potent antioxidant and anti-inflammatory in the body. They're the reason why fruits and veggies have such vibrant colors, and they play a crucial role in protecting plants from damage. When you consume polyphenol-rich foods, you reap those protective benefits.

Imagine polyphenols as your body's personal defense team. They scour your system, neutralizing free radicals (harmful molecules that cause oxidative stress) and reducing inflammation that may lead to poor performance. This means polyphenols support healthy circulation, aid in muscle recovery and even bolster your immune function – all crucial for athletes.

The Astounding Diversity of Polyphenols

Here's a fun fact to impress your training buddies: there are over 8,000 known types of polyphenols! From the anthocyanins in elderberries to the naringenin in a slice of grapefruit, this diverse nutrient family is waiting to be tapped into.

Your Training Partner

So, how can polyphenols become your ally in the gym and in competition?

  • Reducing Muscle Damage: Polyphenols' anti-inflammatory properties may help minimize the muscle damage that comes with intense training. This means less soreness and faster bounce-back between sessions.

  • Immunity Boost: Athletes are notoriously prone to respiratory tract infections that can derail training. Polyphenols have been shown to reduce the risk of these illnesses, keeping you healthy and competing at your best.

Timing Your Intake

While polyphenols are important year-round, there are key times when they're especially beneficial. During heavy training and competition phases and when the weather starts to get colder, your body is under increased stress. According to new research, a decrease of just 9 degrees Fahrenheit in the tissue temperature of the nasal passages cut the number of extra-cellular vesicles, or EVs, available to respond to a threat by more than 40%. The colder temperature also causes changes to the composition of the EVs that reduce their efficacy. The researchers theorize that all of this hampers the body’s ability to fight off respiratory viruses and leads to the annual winter surge. Make sure to increase your intake of polyphenol-rich foods during these periods, as that's when polyphenols' protective properties shine.

Polyphenol Powerhouses

Luckily, polyphenols are found in a wide variety of delicious foods. Here are some of the top sources to add to your diet:

  • Fruits: Apples, blueberries, elderberries, cherries (the tart cherry is a recovery superstar!)

  • Veggies: Artichoke, broccoli, spinach, bell peppers

  • Legumes: Black and white beans, lentils, chickpeas

  • Nuts/Seeds: Walnuts, hazelnuts, flaxseeds

  • Beverages: Coffee, green tea

  • Dark Chocolate: Because who doesn't love a delicious dose of polyphenols?

Maximize Your Nutrition, Elevate Your Performance

By incorporating a variety of polyphenol-rich foods into your diet, you're not just fueling your body but also unleashing the potential to improve your physical performance and speed up your recovery. Are you ready to start a journey to uncover the numerous benefits of polyphenols? Get started by exploring these diverse and vibrant foods and feel their impact on your training and overall performance!

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