Micronutrients & recovery
Supplementation with phenolic compounds (polyphenols) reduces oxidative stress and inflammation markers induced by severe physical exercise, but does not consistently improve physical performance outcomes.
If you engage in intense exercise, polyphenol supplementation (from foods like berries, tea, or chocolate) can help manage oxidative stress and inflammation. However, do not expect this to directly make you faster or stronger; the evidence for performance enhancement is inconsistent.
Evidence maintains that PC supplements have high potency to positively impact redox homeostasis and improve skeletal muscle’s physiological and physical functions. However, many studies have failed to present improvement in physical performance. Eleven of 15 representative experimental studies reported a reduction of severe exercise-induced OS and inflammation markers or enhancement of total antioxidant capacity; four of eight studies found improvement in exercise performance outcomes.
Why this rating
Based on a review of 15 experimental studies, showing mixed results for performance but consistent results for biomarkers.
Source
Antioxidative properties of phenolic compounds and their effect on oxidative stress induced by severe physical exercise
Joanna Kruk et al. · The Journal of Physiological Sciences · 2022
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