Opinion

Anthocyanins – Effects Depend on Muscle FibreType

4 November 2018
the5krunner

curranzSimplistically, some berries and beets when taken in relatively large and concentrated dosages seem to make me faster.

There are various claims including those relating to notably increased fat oxidation in endurance exercise and improved recovery times.

Here are some more recent findings for those of you who might be interested.

Study 1

Latest Study: link here

Findings:

  • Individuals with Type 1 fibres had an increased resistance to fatigue
  • Individuals with Type 2 fibres produced 15% greater force during the initial stages of the 16-set contractions

These results followed a pre-loading strategy of 2x Curranz tablets (600mg) per day for a week.

To view the poster presentation, here

Study 2

Latest Study: link here

Findings:

  • Increases fat oxidation in women of 27%

Review

Here is a link to my review of Curranz (contains Anthocyanins), it should have an up-to-date discount code as well. I occasionally get free samples of Curranz which I use for my own sport. I don’t get paid in any way by this company.

https://the5krunner.com/2015/04/15/blackcurrant-endurance-performance-enhancement-curranz/

Last Updated on 16 January 2026 by the5krunner

My favourite kit and nutrition

  • Injinji – Runners protect your toes. Avoid discomfort and minor injury. Run more. Run faster. I use them.
  • Garmin 90-degree charging adapter — The small adapter that keeps your charging cables tidy. Essential for race day. I use one.
  • Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session. I use one.
  • Ravemen FR300 — Front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters. I use one.
  • Body Glide – The blue anti-chafe stick that all swimmers and many runners use. I use it.
  • Maurten — The race nutrition trusted by elite athletes. Gels and drink mixes engineered to be easy on the stomach. I use them.
  • Garmin Varia RTL515 — A radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch. I use this model.
  • Favero Assioma Pro RS2 — The power-meter pedals most serious cyclists choose. Accurate, easy to move between bikes. I use this model.
  • Garmin Forerunner 970 — A serious choice for a pro-grade triathlon watch. I use this.
  • Polar H10 — My daily driver for accurate, waking HRV readings.
  • Wahoo ELEMNT Roam 3 — The bike computer that has the feature Garmin lacks: usability. I use mine on most rides.

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