Title: The Impact of Cranberry Extract on Athletic Performance
Author: Chris Shugart
This article delves into how a natural substance can significantly enhance the performance of both long - and short - distance runners, exploring the latest scientific findings.
The 1 - Mile Fitness Test for Lifters
I was reluctant, yet I knew the moment had arrived. It had been several months since my last attempt. I stepped onto the treadmill, set the speed at 6 MPH, and embarked on a one - mile run. The run lasted precisely 10 minutes, and every second was filled with monotony.
This test, which I term the 1 - Mile Fitness Test for Lifters Only, is inspired by a similar assessment used by a cardiologist. According to the cardiologist, if an individual cannot complete a 10 - minute mile, their fitness level is compromised, regardless of their bench - press capacity.
Although I'm not a dedicated runner, I find this test quite insightful. It serves as a combined assessment of heart health and body fat. If one fails to complete it (or if the attempt is extremely arduous), it indicates either poor cardiovascular fitness or excessive body fat. The objective isn't to run the mile as fast as possible but to maintain a moderate pace for 10 minutes. Surprisingly, a notable number of weightlifters struggle with this test. It should be relatively achievable, and one should be able to perform it spontaneously.
I was astonished by how effortlessly I completed my recent test. Since last summer, I hadn't engaged in hiking, and my stand - alone cardio workouts had been minimal. I anticipated finishing but expected to be more breathless and fatigued. However, it was uneventful... apart from being dull. This was rather curious.
Discovering the Power of Cranberry Extract
Subsequently, I encountered new research regarding a supplement that enhances cardiovascular endurance, delays fatigue, clears lactic acid, and sustains performance. It turns out that I had been taking this supplement, not with the intention of improving my running performance. The supplement in question was cranberry extract.
The Study Details
Researchers recruited 14 elite runners. These participants underwent 1,500 - meter and 400 - meter time trials at three different intervals: at baseline, two hours after ingesting freeze - dried cranberry powder, and after 28 days of daily supplementation.
The study's findings were as follows:
Muscle re - oxygenation rates were significantly accelerated. This implies that after intense exertion, the runners' muscles were able to replenish oxygen more rapidly. In sprinting, their muscles recovered faster, reducing fatigue. For longer runs, they could maintain a high pace for an extended period.
A trend towards slower de - oxygenation rates was also observed. This means that the runners' muscles retained oxygen for a longer duration instead of depleting it too quickly. Once again, this led to delayed fatigue and the ability to sustain a faster pace without hitting a wall.
The cranberry powder also mitigated the post - exercise lactate response in the 400 - meter race. For sprinters, this translated to less burning sensation, faster lactic - acid clearance, and less deceleration towards the end of the race.
After 28 days of supplementation, the runners improved their 1,500 - meter times by 1.5%, which is a substantial improvement for high - level athletes.
There is, however, one important caveat. The majority of the performance - enhancing benefits were only evident after 28 days of consistent consumption of cranberry powder. Acute consumption (taking a large dose two hours before running) had little to no effect. The ergogenic properties of cranberry are cumulative.
Cranberry as a Healthy, Natural Performance Booster
I consume cranberry whole - fruit concentrate daily. Based on this new study, this could be the reason for my seamless pass of the fitness test. I take it not only for its potential to enhance running performance but also for its beneficial effects on heart and gut health, as well as its anti - cancer properties. It is an ingredient in the P - Well Prostate Support (available for purchase on Amazon) formula. The other two components of this formula support prostate and sexual health. Each serving of P - Well contains 500 mg of cranberry whole - fruit concentrate (50:1).
Reference
- Parenteau, Francis, et al. "Cranberry Supplementation Improves Physiological Markers of Performance in Trained Runners." Physical Activity and Nutrition, vol. 27, no. 4, 2023.
