Could Polyphenols Be Better for Training Than Traditional Antioxidants?

Could Polyphenols Be Better for Training Than Traditional Antioxidants?

For athletes striving to maximise performance and recovery, the battle against oxidative stress and its associated damage is a critical one. Traditional antioxidants, such as vitamins C and E, have long been considered essential supplements for athletes. However, emerging research suggests they may not be the most effective tools for the job. Instead, polyphenols - plant-derived compounds found in foods like berries, teas, and cocoa - are gaining recognition as a more nuanced and effective solution for those pushing their physical limits.

1. The Role of Oxidative Stress in Adaptation

Intense physical activity generates reactive oxygen species (ROS), which can damage muscle tissue, reduce endurance, and impair recovery. However, ROS are not always harmful. At controlled levels, they play a vital role in signalling pathways that drive muscle adaptation, mitochondrial biogenesis, and the upregulation of the body’s own antioxidant systems (1,2).

Traditional dietary antioxidants, such as vitamin C and E, can neutralise ROS indiscriminately at high doses, potentially interfering with these adaptive processes (3). By contrast, polyphenols not only neutralise free radicals but also stimulate the body’s endogenous defences against oxidative stress through a process called hormesis. For example, a study on semi-professional footballers demonstrated a remarkable 50% increase in the total antioxidant capacity (TAC) of the blood after a 90-day course of Aronia polyphenol extract (4).

Polyphenols themselves are absorbed into the bloodstream in small quantities, meaning the high doses used in the study are unlikely to directly explain the observed TAC increase. Instead, the findings suggest that polyphenols enhance the body’s own antioxidant defences, as supported by additional evidence (5,6). This enhanced antioxidant protection reduces cellular damage, with several studies documenting significantly lower markers of DNA damage following natural Aronia polyphenol supplementation during intense exercise (4,7).

The ability to protect against excessive free radical damage while enhancing resilience and adaptation to exercise offers substantial advantages to athletes seeking optimal performance.

2. Mitochondrial Biogenesis

Mitochondria, the powerhouses of cells, are essential for producing the energy required for muscle contractions, making them of supreme importance to athletes. Data from multiple studies indicate that polyphenols stimulate mitochondrial biogenesis—the creation of new mitochondria (8–10).

Moreover, combining polyphenol supplementation with exercise has been shown to synergistically enhance mitochondrial biogenesis and, consequently, improve performance (11). Aronia polyphenols, in particular, have demonstrated positive effects on muscle mass and function (12).

3. Recovery Beyond Antioxidation

Beyond their antioxidant properties, polyphenols are effective in reducing exercise-induced inflammation, a major contributor to muscle soreness and delayed recovery. Anthocyanins, abundant in berries such as Aronia, decrease pro-inflammatory markers like interleukin-6 (IL-6) and tumour necrosis factor-alpha (TNF-α), while increasing anti-inflammatory interleukin-10 (IL-10) (4,13,14).

For instance, the study mentioned earlier documented a 30% reduction in IL-6 levels and a 30% increase in IL-10, demonstrating substantial anti-inflammatory effects (4).

4. Improved Circulation and Endurance with Polyphenols

Nitric oxide (NO) is a critical molecule for vascular health, regulating blood flow to muscles during exercise. Polyphenols enhance NO bioavailability by protecting it from degradation, thereby improving oxygen and nutrient delivery to working muscles. Studies have shown that flavanol-rich extracts, such as those from Aronia berries or grapes, increase arterial blood flow and boost endurance capacity during aerobic activities (11,15).
Traditional antioxidants lack this direct impact on haemodynamics, further highlighting the unique benefits of polyphenols for athletic performance.

Polyphenols are much more than Antioxidants

Polyphenols can be considered adaptogens that work synergistically with the body’s natural systems to enhance recovery, boost endurance, and protect long-term health. Their multi-dimensional actions - including direct detoxification of free radicals, hormetic adaptation, mitochondrial biogenesis, reduction of inflammation, and improved blood flow - offer athletes a comprehensive range of benefits.

By contrast, traditional antioxidants such as vitamin C and E act solely by detoxifying free radicals. They do not promote adaptation, and at high doses, they may even undermine it (16–19). Additionally, they lack the ability to control inflammation or enhance blood flow to muscles.

For athletes seeking a performance edge that aligns with the body’s adaptive processes, the broader spectrum of benefits offered by polyphenols makes them a smarter choice (20). Incorporating polyphenol-rich foods and supplements, such as Aronia berry extracts, into your routine could bring substantial benefits to your training, recovery and performance.

By Dr. Steve Collins, Dec. 2024

 

References

  1. Calabrese V, Wenzel U, Piccoli T, et al. Investigating hormesis, aging, and neurodegeneration: From bench to clinics. Open Med (Wars). 2024;19(1):e987-1004.
  2. Goya L, de Pascual-Teresa S. Effects of polyphenol-rich foods on chronic diseases. Nutrients. 2023;15(19):4134.
  3. Pingitore A, Lima GP, Mastorci F, et al. Exercise and oxidative stress: Potential effects of antioxidant dietary strategies in sports. Nutrition. 2015;31(7–8):916–22.
  4. Stankiewicz B, Cieślicka M, Mieszkowski J, et al. Effect of supplementation with black chokeberry (Aronia melanocarpa) extract on inflammatory status and selected markers of iron metabolism in young football players: A randomised double-blind trial. Nutrients. 2023;15(4):975.
  5. Moskaug JØ, Carlsen H, Myhrstad MC, Blomhoff R. Polyphenols and glutathione synthesis regulation. Am J Clin Nutr. 2005;81(Suppl):277S–83S.
  6. Platonova EY, Shaposhnikov MV, Lee HY, et al. Black chokeberry (Aronia melanocarpa) extracts in terms of geroprotector criteria. Trends Food Sci Technol. 2021;114:570–84.
  7. Pilaczynska-Szczesniak L, Skarpanska-Steinborn A, Deskur E, et al. The influence of chokeberry juice supplementation on the reduction of oxidative stress resulting from an incremental rowing ergometer exercise. Int J Sport Nutr Exerc Metab. 2005;15(1):48–58.
  8. Davinelli S, Sapere N, Visentin M, et al. Enhancement of mitochondrial biogenesis with polyphenols: Combined effects of resveratrol and equol in human endothelial cells. Immun Ageing. 2013;10(1):28.
  9. Davinelli S, De Stefani D, De Vivo I, Scapagnini G. Polyphenols as caloric restriction mimetics regulating mitochondrial biogenesis and mitophagy. Trends Endocrinol Metab. 2020;31(7):536–50.
  10. Rehman H, Krishnasamy Y, Haque K, et al. Green tea polyphenols stimulate mitochondrial biogenesis and improve renal function after chronic cyclosporine treatment in rats. PLoS One. 2013;8(6):e65029.
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  12. Yun CE, So HK, Vuong TA, et al. Aronia upregulates myogenic differentiation and augments muscle mass and function through muscle metabolism. Front Nutr. 2021;8:753643.
  13. Bongiovanni T, Genovesi F, Nemmer M, et al. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerating recovery in athletes. Eur J Appl Physiol. 2020;120(9):1965–96.
  14. Skarpańska-Stejnborn A, Basta P, Sadowska J, Pilaczyńska-Szcześniak Ł. Effect of supplementation with chokeberry juice on inflammatory status and markers of iron metabolism in rowers. J Int Soc Sports Nutr. 2014;11(1):48.
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  16. Gomez-Cabrera MC, Domenech E, Romagnoli M, et al. Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance. Am J Clin Nutr. 2008;87(1):142–9.
  17. Paulsen G, Cumming KT, Holden G, et al. Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans: A double-blind, randomised, controlled trial. J Physiol. 2014;592(8):1887–901.
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  19. Overdevest E, Wouters JA, Wolfs KH, et al. Flavonoid supplementation improves exercise performance in trained athletes. J Sports Sci Med. 2018;17:24–32

By Dr. Steve Collins, Dec, 2024

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