The impact of flavonoids on exercise, recovery, and brain health

It’s no surprise that when we engage in regular physical activity a considerable amount of stress can be placed on the body. That is why, when it comes to optimising recovery, so many people focus on a daily diet of macronutrients which include protein, carbohydrates and fats.

It’s true that we need all of these in large quantities to provide energy and maintain structure, however research suggests that incorporating flavonoids into your daily diet, before or after exercise, improves athletic performance while supporting recovery and overall health, including your brain health. 

“Flavonoids help to increase muscle performance and recovery by increasing blood flow to the muscles and the brain. The latter ultimately helps to maintain the optimal performance of neural pathways (perhaps even triggering new neuronal growth), and reducing the risk of cognitive decline.” – Jeremy Spencer, University of Reading. 

So what are Flavonoids and how can they help? Flavonoids are a group of diverse plant compounds which have been shown to  support overall health and wellbeing. Including quercetin/rutin (found in onion), epicatechin (tea and cocoa) and naringin (found in most citrus fruits), flavonoids have been shown to enhance blood flow and oxygen delivery to our muscles and to promote cognitive function. Flavanols from cocoa for example enhance nitric oxide production which acts to improve blood circulation by aiding vasodilation (the expansion) of arteries. The more blood that is delivered to our muscles, the better exercise performance and recovery time will be. 

Increased blood flow around the body also means increased blood flow to the brain. Aerobic exercise in particular has been shown to increase blood flow directly to the hippocampus, a region of the brain that is responsible for memory, learning and spatial navigation. This is of vital importance for our health as we get older, for after the age of 40 blood flow to the hippocampus starts to decline and this can contribute to neurological diseases in later life including Alzheimer’s disease and dementia. 

If we take a step back and look at the human body as a whole, you might be surprised to hear that we are each made up of approximately 37 trillion cells, almost all of which contain mitochondria. Mitochondria are known as the ‘powerhouses’ of the cell as they are  responsible for that cell’s energy production. One particular flavonoid, isoquercitrin, found in dark skinned fruits, vegetables and plant-derived drinks such as tea and wine, can enhance the efficiency of mitochondria leading to an improvement in stamina. This is particularly useful for those who enjoy endurance exercise such as running, swimming or cycling, but this type of aerobic exercise can often lead to sore, aching muscles as a by-product of those challenging workouts. Flavonoids may also help to speed up muscle recovery as good blood flow is also required to facilitate clearance of waste products accumulated following muscle activity; and to reduce exercise-induced inflammation. Taken together, these effects allow people to get the most out of their time spent exercising.   

After a workout, many of us fall into the trap of treating ourselves to something sweet, but this is the time when consuming the right foods can make a big difference to your overall health. Flavonoids found in berries, green tea and citrus provide anti-inflammatory properties that help to reduce delayed onset muscle soreness (DOMS) while increasing blood flow to the brain. In addition, when we exercise for prolonged periods, our bodies can temporarily have a weakened immune system, so it is important to consume the right flavonoid-rich foods such as citrus fruits, green tea and cocoa to help enhance immune function.

Jeremy Spencer, Professor of Molecular Nutrition at the Department of Food and Nutritional Sciences of the University of Reading comments, “If you make one change today, why not make it to increase your daily intake of flavonoids. Start the morning with a mug of green tea, and include a handful of berries (blueberries, blackberries and strawberries) with your morning porridge. Substitute your afternoon coffee for a green tea and always be sure to add leafy greens such as kale and spinach to your evening meal as well. Try new things as well. Black rice contains more flavonoids than blueberries and has recently been shown to boost blood flow  and brain health. Making these changes will help support your body’s ability to perform better, recover faster and reduce the risk of cognitive decline in later life”.