Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Polyphenols, a diverse group of phytochemicals found abundantly in fruits (especially berries), vegetables, tea, cocoa, and wine, have garnered increasing scientific interest for their potential as athletic and exercise aids. The primary focus of research has been on their antioxidant, anti-inflammatory, and vasodilatory properties, which could theoretically reduce exercise-induced oxidative stress, improve vascular function, and aid in recovery. Several studies have investigated specific polyphenols such as quercetin, resveratrol, and catechins. Some controlled trials suggest that polyphenol supplementation (e.g., with quercetin or green tea extract) may improve endurance, reduce perceived exertion, or enhance recovery by modulating oxidative stress markers and inflammation.

However, the effects are often modest and inconsistent across studies. While meta-analyses indicate small but significant improvements in endurance and recovery in certain populations, other research shows little to no effect, especially in trained athletes. The variability in polyphenol sources, dosages, and study designs makes it difficult to generalize the results. Currently, the consensus is that polyphenols have a plausible scientific basis for use as exercise aids, primarily due to their biological activities, but robust, consistent evidence in athletes is lacking. Thus, while polyphenols are commonly used for this purpose and some scientific validation exists, the overall evidence is moderate and not definitive.

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