The Secret Fruit For Faster Running (And Common Fruits that Slow You Down)
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- čas přidán 21. 07. 2024
- Ever wondered if there's a simpler, more natural way to boost your running speed, beyond the latest gear and gadgets? In this video, we dive into the surprising findings of a groundbreaking study that reveals a common fruit, hiding in plain sight in your fruit bowl, which can actually make you run faster.
We'll explore:
The identity of this miraculous fruit 🍒
The optimal amount you need to consume 🍽️
The tangible effects on your running speed 📈
Plus, the fruits that might be secretly sabotaging your pace 🛑
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Video Resources:
Paper 1: Cranberry supplementation improves physiological markers of performance in trained runners pubmed.ncbi.nlm.nih.gov/38297...
Paper 2: Polyphenols and Performance: A Systematic Review and Meta-Analysis pubmed.ncbi.nlm.nih.gov/28097...
00:00 The Fruit that Made People Run Faster
00:57 The Research Design
02:00 The Study Results & Benefits
02:30 How Do Antioxidants Help Runners?
03:05 The Role & Benefits of Polyphenols
03:35 Foods High in Polyphenols
04:42 Become a Run Smarter Scholar
05:00 4 Categories of Fruits that Slow You Down
06:31 How to Prevent GI Issues When Running
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge
Thank you very much for your interesting videos. Precise and very interesting. I appreciate your great assistance.
You’re welcome 😇
My question that they did not describe in the study is for the 28 day group who took daily doses of the cranberry powder, did they take it prior to a workout, mixed it in a smoothie during lunch, or take it with water at some other point? For people wanting to try this protocol, it would be nice to know if there is an optimal time during the day to take the supplement.
That would be nice to know. But wasn’t mentioned in the test. The fact that the low dose chronic consumption proves more effective might indicate that it doesn’t matter when in the day it’s taken. Hard to say
I KNEW you were gonna say cranberries, it really is a kinda miracle fruit, but nevertheless this is truly jaw dropping !!! Yeah I knew berries in general were really good for us, but wow , they're even better than I realised!! I never eat dates before running, but during very long runs / marathons I do indeed often rely on my trusty energy ball made from blended up dates, almonds, honey and pink Himalayan salt, all blended enough for minimum chewing. Bananas are my major major go-to before running though!
Haha go Bev go! I appreciate you sharing your recipe. This will be helpful to other runners who read it 😇
I was certain you we're going to say tart cherry. but cranberry is awesome too. definitely made gains because of it. Do you think there is a significant differences across types of polyphenols found in different foods, such as flavonoids, anthocyanins, phenolic acid, stilbenes, lignans (seeds, grains), etc?
Thanks Eric. I had no idea 😅😅 that’s definitely a deeper dive than I’d like to go for a video like this 🤣
I'm a bit weary of this "1-3 paper" evidence to the generalisation "this makes you X% faster/stronger/whatever" video approach.
I'm an academic and systems, especially biological ones, are extremely complex, so these kinds of effects are really hard to distill in order to benefit in any noticeable way.
In other words, I'm extremely sceptical, unless there is extensive research, which usually takes years.
I appreciate your comments. A healthy amount of skepticism keeps me in check and forces me to be very careful about what I say and how I edit the videos. I think it will be challenging to hold myself to the standards of academic researchers like yourself, I do want to open the door for a bit of entertainment as well 🫣
Great point, and after reading the discussion section in the article there are a number of other studies that conflict with their results or at least leave them not so conclusive. The other obvious question I have is they tested this supplement for the 400 meter and 1500 meter distances - how much of a difference can this protocol make for longer distances such as the half and marathon? That could make for an interesting follow up study.
While this research indicates that cranberry powder may result in a faster 400-1500 meter race with less lactate buildup, is there any cranberry research applicable to performance over the marathon distance, ideally 3-4 hours' duration?
Not that I have come across. Only the larger study that focused on endurance athletes. They mention polyphenols instead of cranberries (which are high in polyphenols).
Presumably that "300 mg of mixed berries" from the paper should read 300 grams, to give you your 688 mg of polyphenols. (Otherwise the polyphenol content of berries would be 229% and you'd only be taking one cranberry a week)
Haha how did I miss that! Thanks for the pick up 🫣