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Blackcurrant Extract May Help Improve Muscle Recovery After Exercise

Blackcurrant is a small, tart berry that has a high anthocyanin and vitamin C content. A recent study has found that blackcurrant extract may help reduce muscle damage and improve recovery after exercise.

Twenty-seven healthy adults between the ages of 18 and 45 participated in the study. They were given 300 mg of New Zealand blackcurrant extract containing 105 mg of anthocyanins or a placebo daily for 12 days. On day eight, participants performed a series of bicep muscle exercises. The researchers evaluated muscle soreness, muscle function, and range of motion before the exercises and 24, 48, 72, and 96 hours after the exercises.

All participants saw a decrease in muscle strength and range of motion following the exercises.  However, participants in the blackcurrant group saw a faster recovery of muscle strength and range of motion 96 hours after the exercises. They also saw less muscle soreness 24 and 48 hours after the exercises compared to the placebo group.

The study was conducted by researchers from the University of Surrey. It was published online ahead of print on August 21, 2021 in the journal Nutrients.

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