Written by Jennifer Ho, Sports Dietitian. MS, RD, CD.
You have come across 2before's blackcurrant supplement, and you’re curious about how it could benefit your current training regime. You feel ready to have that extra boost of energy during your training, but you’re not exactly sure how to use the product.
Luckily, there are multiple ways to enjoy blackcurrant powder and integrate it into your nutrition routine.
There are two kinds of blackcurrant powders offered that could suit your needs - one with 120 mg of caffeine from green coffee beans and one without caffeine added. While both can be utilized as a pre-workout, the non–caffeinated powder can also be used post-workout as a part of recovery nutrition.
See our blog for more on the caffeine might be the best performance-enhancing drug.
Blackcurrants as a Pre-Workout
How Do I Take 2before?
Using the caffeinated pre-workout? Consume 1 sachet about 1 hour before your exercise bout. This 1 hour before allows the effects of anthocyanins and caffeine to be at their peaks when you begin your workout.
In the simplest form, you can mix 1 sachet with 175-235 ml (6-8 oz.) of water as a drink. You can also take it as a shot by mixing the sachet in 90-115 ml (3-4 oz.) of water. This blackcurrant powder alone has a slightly tangy, and slightly tart flavor.
Everyone is slightly different, so the important thing is to experiment and find out what works best for you.
Keen for more flavor or sweetness?2before blends well with other flavors. Apple juice is a great base to mix the blackcurrant powder into. It provides a well balanced, mildly sweet flavor and minimizes the tartness of blackcurrant. If you do choose to use apple juice, be sure to pick one that is 100% fruit juice with no added sugars. A little drizzle of honey can also help balance the tartness if you do not have juice.
Another base you can use is your favorite sports drink. The sports drink will provide easy to digest, simple carbohydrates and electrolytes, which are great for maximizing hydration and topping off energy levels before exercise.
Fueling for Longer Efforts
The effects of 2before generally peak around two hours after consumption. That means if you are doing long periods of exercise you might consider taking another sachet part way through your workout or race.
The idea here is that you're trying to keep the anthocyanin levels steady in your blood. Again, it's down to personal preference, so if you feel good with one packet, why not take another packet an hour or so into your race to keep you in peak condition
The important thing is to try this out during training, not on race day.
Taking a "Double Dose"
We wouldn't necessarily say more is better, so we recommend starting with one packet.
Looking at the studies on blackcurrants for exercise, the dosage generally benefits are up to 240mg - two servings of 2before - so if you have a hard workout or a competition you can double dose.
If you're looking for an even more powerful effect we have a caffeinated version that has 120mg of caffeine for any athletes who tolerate it or are after that extra kick.
Blackcurrants for Post-Workout
We like to call 2before a "precovery" because you take it before a workout but it is going to contribute to the recovery benefits.
Following exercise, your body needs antioxidants to aid repair and recovery.
A lot of people might think of protein to re build your muscles and carbs to replenish your glycogen, but another way of thinking about recovery is in the sense of relieving the inflammation that you get through exercise.
To get the benefits of this approach, blend 2before’s non-caffeinated blackcurrant powder into your post-exercise smoothie or acai bowl. Be sure to pair carbohydrates and protein together for optimal post-exercise recovery.
Blackcurrants are rich in anthocyanins, which aid in muscle recovery. It is important to note that it is good to allow for some inflammation following exercise to stimulate training adaptations. Taking very high doses of antioxidants, such as 1000 mg vitamin C, is not recommended.
The beauty of the anthocyanin-rich blackcurrant powder is that it acts as a pre-covery, where your body starts the recovery process when you consume it before exercise. When you take 2before’s blackcurrant supplement, you are not only helping your body perform for the current workout, but also preparing your body for future workouts.
Putting it into Practice - 2before's Blackcurrant Smoothie Recipe
- 6 oz. 100% apple juice
- ½ cup frozen strawberries
- ⅓ cup frozen blueberries
- ½ a fresh banana
- Handful of fresh spinach leaves
- 1 scoop vanilla protein powder
- 1 sachet of 2before blackcurrant powder
