A Natural Ergogenic Aid for Runners

The Vital Whole Human
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Run Faster for Longer
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by Chris Shugart

This natural substance helps long and short-distance runners perform way better. Here's the new science.

I didn't wanna do it, but I knew it was time. It had been a few months since the last time. I climbed onto the treadmill, set the pace at 6 MPH, and ran a mile. It took exactly 10 minutes, and I was bored for every single second.

I call it the 1-Mile Fitness Test for Lifters Only. It's based on a similar test used by a cardiologist who says that if you're unable to run a 10-minute mile, you're unfit, no matter how much you can bench press.

I'm no runner, but I like this test. It's like a combo heart health and body fat test. If you can't do it (or if it damn near kills you), either your cardiovascular fitness sucks, or you're just too fat. The goal isn't to run a fast-as-possible mile but to sustain a moderate pace for 10 minutes. A surprising number of lifters fail this test. It should be easy-ish, and you should always be able to do it on the spot.

But I was surprised by just how easy my recent test was. I haven't hiked since last summer and have been doing very little stand-alone cardio. I expected to finish the test but thought I'd be more winded and fatigued. Nope. It was nothin'... except boring. Weird.

Then I came across some new research about a supplement that boosts cardiovascular endurance, delays fatigue, clears lactic acid, and sustains performance. Turns out I'd been taking this supplement, but not to increase running performance. It was cranberry extract.

Cranberry Extract
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The Study

Researchers recruited 14 high-level runners. They underwent 1,500 and 400-meter time trials at three intervals: baseline, two hours after ingesting a freeze-dried cranberry powder, and after 28 days of daily supplementation.

Here's what they found:

  1. Muscle reoxygenation rates were significantly faster. That means that after intense effort, the runners' muscles replenished oxygen more quickly. In the sprints, their muscles recovered quicker, reducing fatigue. For the longer runs, they sustained a high pace for longer.
  2. Researchers also observed a trend towards slower deoxygenation rates. That means the runners' muscles held onto oxygen longer instead of using it up too quickly. Again, this leads to delayed fatigue and being able to sustain a faster pace without bonking.
  3. The cranberry powder also buffered the post-exercise lactate response for the 400-meter race. For a sprinter, this means he or she feels less burning, can clear lactic acid faster, and slows down less at the end of a race.
  4. After 28 days of supplementation, runners improved their 1,500-meter times by 1.5%, which is a pretty big deal for a high-level runner.

There's only one caveat: Most of the performance-enhancing benefits were seen after 28 days of taking the cranberry powder regularly. Consuming it acutely (taking a big dose two hours before running) didn't do much of anything. The ergogenic powers of cranberry are cumulative.

A Healthy, Natural Performance Booster

I take cranberry whole-fruit concentrate daily, and based on this new study, that could be why I passed my fitness test so effortlessly. I take it because it improves heart and gut health and because of its anti-cancer properties. Itā€™s part of the P-Well Prostate Support (Buy at Amazon) formula. The other two ingredients support prostate and sexual health. P-Well contains 500 mg of cranberry whole-fruit concentrate (50:1) per serving.

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Reference

  1. Parenteau, Francis, et al. "Cranberry Supplementation Improves Physiological Markers of Performance in Trained Runners." Physical Activity and Nutrition, vol. 27, no. 4, 2023.
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