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Cranberry supplementation improves physiological markers of performance in trained runners

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Cranberries have the highest polyphenol and antioxidant capacity among fruits and vegetables and may protect against exercise-induced free radical production, consequently improving performance. Andreas Bergdahl and Francis Parenteau investigate the effect of polyphenol-rich cranberry extract (CE) on time-trial performance and lactate response following exercise.

Image courtesy of interviewee. July 4, 2024

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This video discusses a study on the effects of cranberry supplementation on athletic performance, particularly in trained endurance athletes. The speaker mentions the significance of minimal improvements that can drastically affect competition outcomes, leading athletes to explore changes in training, diet, or supplements for enhancements.

The initial research involved rodents, revealing that cranberry supplementation resulted in a notable increase in running capacity, which prompted further investigation into its effects on humans. Cranberries are highlighted for their antioxidant properties and high polyphenol content, specifically a type called proanthocyanidin, which helps mitigate tissue damage caused by reactive oxygen species during intense exercise, thus aiding recovery.

The human study included 14 elite runners who underwent testing over three visits: a baseline assessment, an acute dose trial, and a chronic supplementation trial lasting 28 days. The athletes performed 400m and 1500m time trials to assess both anaerobic and aerobic energy systems.

Key findings indicated that chronic cranberry supplementation improved aerobic performance, with participants showing a 1.5% improvement in running times during the 1500m trial. The study suggests that the supplement enhances muscle oxygenation and recovery, creating potential for athletes to train harder and longer.

In contrast, results for the 400m trial did not show significant improvements; however, some buffering effects on lactate production were observed. Overall, the research concludes that cranberry supplementation provides an ergogenic benefit, particularly for aerobic performance, helping athletes gain a competitive edge without the use of synthetic substances.

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00:00.185 --> 00:01.805
The difference between coming in fifth

00:01.985 --> 00:03.645
and ending up getting a gold medal.

00:03.755 --> 00:05.885
That could be, minimal.

00:06.425 --> 00:07.885
It just could be a minimal improvement.

00:07.885 --> 00:10.405
And that, so athletes tend to strive for that improvement.

00:10.465 --> 00:12.445
And it could be changing their training regimen,

00:13.185 --> 00:14.885
or it could be changing their diet,

00:15.065 --> 00:17.725
or it could be looking into specific supplements.

00:18.585 --> 00:21.285
So, and that's kind of the origin of this.

00:21.285 --> 00:24.005
And then, so Francis is one of my PhD students.

00:24.105 --> 00:27.605
And, and, one of the very first studies he did,

00:28.345 --> 00:31.205
or completed, was on rodents on mice.

00:31.505 --> 00:35.445
And as a little bit of a side, discovery, we noticed

00:35.445 --> 00:38.045
that the mice had a better activity.

00:38.625 --> 00:40.525
Uh, they were better runners.

00:40.595 --> 00:43.565
They were, we actually have a, a mouse treadmill,

00:43.585 --> 00:44.845
so we put 'em on the treadmill,

00:45.145 --> 00:48.125
and we noticed that they were much better runners than the,

00:48.465 --> 00:49.525
the, the siblings

00:49.635 --> 00:51.605
that didn't get the cranberry supplement.

00:52.065 --> 00:54.765
And the nice thing, or the advantage

00:54.785 --> 00:57.045
of doing animal studies is that with animal studies,

00:57.105 --> 00:59.005
you can actually at the end, take out the

00:59.005 --> 01:00.085
tissues you're interested in.

01:00.185 --> 01:01.285
So we, we did that.

01:01.385 --> 01:03.805
We, we had them do a, a four week protocol,

01:03.805 --> 01:05.525
and we gave them the cranberry supplement.

01:05.745 --> 01:07.885
We noticed, about a 30% increase

01:07.885 --> 01:09.005
in their running capacity.

01:09.185 --> 01:12.045
And then at the end of the study, we, took out their,

01:12.345 --> 01:14.725
the, the corresponding skeletal muscles

01:14.825 --> 01:16.965
and looked at their energy production

01:16.985 --> 01:20.125
and oxygen, consumption, which corresponded very nicely

01:20.195 --> 01:21.805
with the increase in performance.

01:22.505 --> 01:24.485
And so this was, really striking

01:24.545 --> 01:25.725
and it was very interesting.

01:25.725 --> 01:28.485
So then we decided, yes, Misa mycin, humans are humans.

01:28.985 --> 01:31.965
So, how would this cranberry supplement

01:31.965 --> 01:33.125
have the same effects in humans?

01:33.225 --> 01:35.285
And this is really the origin of, of the study

01:35.285 --> 01:36.405
that we're talking about today.

01:36.555 --> 01:38.725
Cranberries are, are well known for,

01:39.125 --> 01:41.605
treating like urinary tract infections and things like that.

01:42.185 --> 01:44.165
Uh, and the origin of, of that,

01:44.185 --> 01:46.605
and many of the other health benefits comes, like you said,

01:46.605 --> 01:49.885
from the, the fact that they are high in antioxidants.

01:50.585 --> 01:54.085
Uh, besides the antioxidants, they also have a lot of,

01:54.085 --> 01:55.845
substances that we call polyphenols.

01:56.305 --> 01:58.885
And in fact, one of these specific polyphenols

01:58.885 --> 02:01.765
that we studied in the rodent project was,

02:02.155 --> 02:05.165
what we call ous sidin, one or,

02:05.265 --> 02:07.205
or the A type pro pack.

02:07.705 --> 02:10.805
And this pack is, the highest concentration out

02:10.805 --> 02:11.925
of all fruits and vegetables

02:11.925 --> 02:14.765
that are consumed in the North American diets you can find

02:14.865 --> 02:16.125
in, in cranberries.

02:17.385 --> 02:22.085
Uh, so these substances, they, they tend to

02:22.705 --> 02:25.365
reduce the effect of something we call reactive oxygen

02:25.365 --> 02:27.685
species, which are compounds that are produced

02:27.685 --> 02:29.885
during exercise, especially intense exercise.

02:29.885 --> 02:31.565
And these are compounds that are normally produced

02:31.565 --> 02:35.045
and actually in lower concentrations help, our body.

02:35.305 --> 02:37.565
It triggers the, the benefits that come with training.

02:37.795 --> 02:40.205
However, when you have really high concentrations

02:40.205 --> 02:42.685
of these raw or reactive oxygen species, they can,

02:42.685 --> 02:44.605
that can cause tissue damage and cell damage.

02:44.945 --> 02:48.965
And that's where these, the antioxidant effect

02:49.025 --> 02:50.325
of the cranberries come in.

02:50.435 --> 02:55.405
Like they can pretty much sequester that really high amount

02:55.425 --> 02:57.725
of frost that would potentially damage the

02:57.725 --> 02:58.805
tissues and, and affect

02:58.805 --> 03:00.725
The athlete's ability to recover.

03:01.185 --> 03:04.565
For this study, we, recruited 14 competitive,

03:04.695 --> 03:09.285
slash elite level runners, from varsity, university

03:09.285 --> 03:11.245
of varsity teams, as well as,

03:11.245 --> 03:12.645
two different running clubs in Montreal.

03:13.305 --> 03:17.525
Um, the athletes, came in on three occasions,

03:17.565 --> 03:19.285
and they visited a, an indoor track.

03:19.285 --> 03:21.165
It was a 200 meter track that,

03:21.165 --> 03:22.205
that we used for this study.

03:22.945 --> 03:27.005
Um, the three visits, included a baseline visit

03:27.055 --> 03:29.325
where we, we looked at their,

03:29.325 --> 03:30.805
their baseline performance metrics.

03:31.345 --> 03:33.325
Uh, then they came back for a second visit

03:33.455 --> 03:37.085
where we tested the effects of, an acute

03:37.305 --> 03:40.565
or a large acute dose of the cranberry supplement.

03:41.105 --> 03:43.485
And then finally, on the third visit,

03:43.665 --> 03:46.485
we tested the effects of chronic consumption

03:46.545 --> 03:49.765
of the cranberry supplement, in this case, 28 days

03:49.765 --> 03:50.925
of, of supplementation.

03:52.025 --> 03:56.445
Um, for, for each visit, we, asked the participants

03:56.545 --> 04:00.845
to, perform two different time trials, a 400 meter

04:00.945 --> 04:03.005
and then a 1500 meter time trial.

04:03.625 --> 04:07.045
Uh, the two were separated by 10 minute rest to ensure,

04:07.045 --> 04:08.365
full recovery of the athletes.

04:09.425 --> 04:13.205
Um, the reason why we chose those two, time trials was

04:13.205 --> 04:15.485
because we wanted to look at the different,

04:15.545 --> 04:16.885
energy systems involved.

04:17.545 --> 04:21.005
Uh, so we, for the 400 meter time trial, we were,

04:21.845 --> 04:23.565
specifically,

04:23.715 --> 04:26.325
looking at the anaerobic energy systems.

04:27.025 --> 04:30.605
Um, anaerobic just means in the absence of oxygen,

04:30.745 --> 04:33.045
and for the 1500 meter time trial,

04:33.065 --> 04:36.965
we were looking at the aerobic, energy systems,

04:37.465 --> 04:39.405
aerobic means in the presence of oxygen.

04:40.225 --> 04:45.205
Uh, for, during the, each time trial, we,

04:45.265 --> 04:46.405
took different measurements.

04:46.905 --> 04:51.445
Uh, we first, had the, athletes set up with,

04:51.805 --> 04:54.085
a small device known as a moxy, monitor.

04:54.745 --> 04:58.725
Uh, the Moxy monitor, uses a technology known as,

04:58.835 --> 05:02.645
near infra infrared spectroscopy or ns.

05:03.345 --> 05:08.045
Uh, and how the, the way NS works is that, it,

05:08.345 --> 05:09.965
it emits, light

05:10.105 --> 05:12.565
or near infrared light, I should say,

05:12.565 --> 05:14.925
that penetrates into the, athlete's muscle.

05:15.225 --> 05:18.205
Uh, in our case, we use the, the thigh muscle

05:18.225 --> 05:19.565
or the va laterals muscle.

05:20.695 --> 05:23.155
Uh, and that light, utilizes,

05:23.155 --> 05:27.555
four different wavelengths, that, can,

05:27.785 --> 05:31.875
that will basically, bounce off, hemoglobin,

05:32.605 --> 05:34.145
in the muscle.

05:34.285 --> 05:38.185
We have, some hemoglobin that will, be bound

05:38.185 --> 05:41.665
to oxygen and some that will, not be bound to oxygen.

05:42.005 --> 05:44.265
Uh, we refer to that as oxygenated

05:44.265 --> 05:46.545
and deoxy oxygenated in hemoglobin.

05:47.125 --> 05:50.065
Uh, so the, the different wave wavelength, sorry,

05:50.245 --> 05:54.585
of near infrared light will bounce, differently,

05:55.125 --> 05:58.925
on oxygenated hemoglobin versus deoxygenated,

05:59.015 --> 06:02.245
hemoglobin, which allows the device to be able

06:02.245 --> 06:06.565
to measure, the proportions of, hemoglobin

06:06.565 --> 06:08.645
that is oxygenated and deoxygenated.

06:09.025 --> 06:11.605
Uh, it's also able to measure the total hemoglobin,

06:11.945 --> 06:14.965
and then from those measurements, it's, able

06:15.205 --> 06:20.085
to extrapolate the, percentage of,

06:20.345 --> 06:22.325
the muscle that is, oxygenated.

06:22.545 --> 06:24.685
So the, muscle oxygen saturation.

06:25.225 --> 06:29.085
So this is a very useful device to, to record,

06:29.085 --> 06:32.485
during ex to record muscle oxygenation metrics

06:32.665 --> 06:33.725
during exercise.

06:34.425 --> 06:38.205
Um, so that's, that's why we, we used, that device.

06:38.705 --> 06:40.925
Um, and then afterwards, no.

06:40.945 --> 06:45.745
Uh, so after each time trial, we also measured,

06:46.145 --> 06:47.705
exercise induced blood lactate production.

06:47.875 --> 06:51.825
Blood lactate is produced, when the energy de,

06:51.825 --> 06:55.545
demand, sorry, of exercise are too high, for the amount

06:55.545 --> 06:57.465
of oxygen available, in the muscle.

06:58.125 --> 07:01.465
Uh, which means that, when that happens, the,

07:01.465 --> 07:05.305
the muscle relies, more on the anaerobic energy system,

07:05.845 --> 07:07.785
therefore creating,

07:07.805 --> 07:11.865
or pausing the production of lactate, as a byproduct.

07:12.005 --> 07:13.185
So the higher the lactate,

07:13.245 --> 07:16.345
the more the body is relying on the,

07:16.745 --> 07:17.785
anaerobic energy system.

07:18.245 --> 07:20.265
Uh, so we measured that at one minute

07:20.485 --> 07:22.905
and three minutes post, time trial.

07:22.925 --> 07:24.025
So after the 400

07:24.085 --> 07:27.345
and the 15, hundred meter time trials, in order

07:27.345 --> 07:28.585
to see,

07:28.645 --> 07:30.945
or get an idea of the, the proportion of,

07:30.965 --> 07:34.505
of each energy system, the main finding, of our study,

07:34.725 --> 07:37.385
was that cranberry supplementation seems

07:37.385 --> 07:39.025
to improve the aerobic,

07:39.025 --> 07:41.745
performance in already trained athletes

07:41.745 --> 07:43.625
or endurance athletes, in this case.

07:44.285 --> 07:47.465
Um, now it also shows that,

07:48.625 --> 07:51.545
a single dose is not enough to cause those adaptations

07:51.605 --> 07:54.105
or cause those, those improvements in performance.

07:54.485 --> 07:57.265
Uh, in fact, we, you need a longer exposure,

07:57.445 --> 07:59.945
in our case, 28 days, for the su

07:59.945 --> 08:01.105
the supplement to be effective.

08:02.195 --> 08:04.735
Now, when we look at the specific results,

08:04.755 --> 08:07.695
we saw a trend towards faster running times.

08:08.235 --> 08:11.735
Uh, as a matter of fact, it was about a 1.5% improvement,

08:12.115 --> 08:16.095
in running speeds, during the 1500 meter time trial.

08:16.555 --> 08:20.135
Um, that's a very significant, improvement,

08:20.155 --> 08:21.535
as Andreas was mentioning earlier.

08:22.035 --> 08:24.655
Um, a, a small,

08:24.655 --> 08:27.335
such a small improvement can make a big difference on

08:27.335 --> 08:30.135
finishing fifth, for example, or, or getting

08:30.195 --> 08:32.695
or stepping on the podium, for those athletes.

08:33.235 --> 08:36.575
Um, now when we look a little deeper in the,

08:36.845 --> 08:40.495
oxygenation metrics we saw for the 1500 meter time trial,

08:41.035 --> 08:45.175
a, trend towards slower deoxy oxygenation, meaning

08:45.175 --> 08:48.375
that it took a little bit more time for the muscle to,

08:48.375 --> 08:51.815
get depleted of oxygen, at the beginning of the, the,

08:51.875 --> 08:53.375
the, the run.

08:54.115 --> 08:55.505
Uh, and then,

08:55.605 --> 08:58.585
we saw a significantly higher reoxygenation rate

08:58.595 --> 09:01.505
after the 1500 meter time trial, which means

09:01.505 --> 09:03.905
that the muscle's ability to replenish,

09:04.045 --> 09:08.465
its oxygen was improved, which could have some,

09:08.465 --> 09:10.785
implications in training for those athletes.

09:11.125 --> 09:14.985
Uh, if the they can recover faster after,

09:14.985 --> 09:18.185
after each run, it means that potentially they could,

09:18.805 --> 09:20.505
end up, training for longer and,

09:20.505 --> 09:22.945
and performing better during each,

09:22.945 --> 09:23.985
subsequent trainings.

09:24.725 --> 09:28.865
Now, we, also for the 400, meter time trial,

09:28.865 --> 09:32.345
we didn't see any improvements in, in the time,

09:32.485 --> 09:35.665
per se or any of the oxygen, oxygen metrics.

09:36.405 --> 09:40.865
Uh, that being said, we did see a buffering effect, on

09:40.965 --> 09:44.865
of the cranberry supplementation, on lactate production,

09:44.865 --> 09:48.065
after the 400 meter time trial, which suggests to us

09:48.065 --> 09:52.465
that the, muscle may have relied, on oxygen more

09:52.475 --> 09:54.385
after the consumption of the supplement.

09:54.805 --> 09:58.825
Uh, which again, kind of, ties into, what we saw

09:58.825 --> 10:02.585
for the 1500 meter time trial, making us suggest that,

10:03.005 --> 10:06.305
the cranberry supplement has effects more on the

10:06.415 --> 10:08.665
aerobic, energy systems versus

10:08.965 --> 10:10.585
the anaerobic energy systems.

10:11.175 --> 10:13.625
It's kind of clear, I think that our study demonstrates

10:13.625 --> 10:17.225
that this cranberry supplement has an ergogenic effect,

10:17.445 --> 10:20.065
and that it improves some of these physiological markers

10:20.065 --> 10:22.065
of performance, when it comes

10:22.065 --> 10:23.305
to short and long distance running.

10:24.005 --> 10:26.865
And, what was mentioned a couple times already is

10:26.865 --> 10:30.465
that the athletes are always striving to get this extra edge

10:30.535 --> 10:33.265
that within, of course, the allowed

10:33.265 --> 10:35.305
and legal restrictions will take them to the podium.

10:35.925 --> 10:37.105
And because cranberry is,

10:37.135 --> 10:39.145
it's basically a fruit, it's nothing synthetic.

10:39.725 --> 10:42.505
Uh, taking the cranberry supplement,

10:42.505 --> 10:44.785
taking this cranberry supplement,

10:45.035 --> 10:47.945
could give elite level athletes that extra edge

10:48.375 --> 10:49.985
that brings them to the podium, or,

10:49.985 --> 10:53.585
but it could also help, recreational athletes to, to get

10:53.585 --> 10:55.385
that boost that they might need to

10:55.915 --> 10:57.705
maybe see improvements in their training

10:57.725 --> 10:59.545
and their everyday activity,

10:59.655 --> 11:00.825
that will kind of keep them going.

11:00.835 --> 11:01.185
Right.

00:00 - The difference between coming in fifth and ending up getting a gold medal. That could be, minimal. It just could be a minimal improvement. And that, so athletes tend to strive for that improvement. And it could be changing their training regimen,

00:13 - or it could be changing their diet, or it could be looking into specific supplements. So, and that's kind of the origin of this. And then, so Francis is one of my PhD students. And, and, one of the very first studies he did, or completed, was on rodents on mice. And as a little bit of a side, discovery, we noticed that the mice had a better activity. they were better runners. They were, we actually have a, a mouse treadmill,

00:43 - so we put 'em on the treadmill, and we noticed that they were much better runners than the, the, the siblings that didn't get the cranberry supplement. And the nice thing, or the advantage of doing animal studies is that with animal studies, you can actually at the end, take out the tissues you're interested in. So we, we did that. We, we had them do a, a four week protocol,

01:03 - and we gave them the cranberry supplement. We noticed, about a 30% increase in their running capacity. And then at the end of the study, we, took out their, the, the corresponding skeletal muscles and looked at their energy production and oxygen, consumption, which corresponded very nicely with the increase in performance. And so this was, really striking and it was very interesting.

01:25 - So then we decided, yes, Misa mycin, humans are humans. So, how would this cranberry supplement have the same effects in humans? And this is really the origin of, of the study that we're talking about today. Cranberries are, are well known for, treating like urinary tract infections and things like that. and the origin of, of that, and many of the other health benefits comes, like you said, from the, the fact that they are high in antioxidants.

01:50 - besides the antioxidants, they also have a lot of, substances that we call polyphenols. And in fact, one of these specific polyphenols that we studied in the rodent project was, what we call ous sidin, one or, or the A type pro pack. And this pack is, the highest concentration out of all fruits and vegetables that are consumed in the North American diets you can find in, in cranberries.

02:17 - so these substances, they, they tend to reduce the effect of something we call reactive oxygen species, which are compounds that are produced during exercise, especially intense exercise. And these are compounds that are normally produced and actually in lower concentrations help, our body. It triggers the, the benefits that come with training. However, when you have really high concentrations of these raw or reactive oxygen species, they can, that can cause tissue damage and cell damage.

02:44 - And that's where these, the antioxidant effect of the cranberries come in. Like they can pretty much sequester that really high amount of frost that would potentially damage the tissues and, and affect The athlete's ability to recover. For this study, we, recruited 14 competitive, slash elite level runners, from varsity, university of varsity teams, as well as, two different running clubs in Montreal.

03:13 - the athletes, came in on three occasions, and they visited a, an indoor track. It was a 200 meter track that, that we used for this study. the three visits, included a baseline visit where we, we looked at their, their baseline performance metrics. then they came back for a second visit where we tested the effects of, an acute or a large acute dose of the cranberry supplement.

03:41 - And then finally, on the third visit, we tested the effects of chronic consumption of the cranberry supplement, in this case, 28 days of, of supplementation. for, for each visit, we, asked the participants to, perform two different time trials, a 400 meter and then a 1500 meter time trial. the two were separated by 10 minute rest to ensure, full recovery of the athletes. the reason why we chose those two, time trials was

04:13 - because we wanted to look at the different, energy systems involved. so we, for the 400 meter time trial, we were, specifically, looking at the anaerobic energy systems. anaerobic just means in the absence of oxygen, and for the 1500 meter time trial, we were looking at the aerobic, energy systems, aerobic means in the presence of oxygen. for, during the, each time trial, we,

04:45 - took different measurements. we first, had the, athletes set up with, a small device known as a moxy, monitor. the Moxy monitor, uses a technology known as, near infra infrared spectroscopy or ns. and how the, the way NS works is that, it, it emits, light or near infrared light, I should say, that penetrates into the, athlete's muscle. in our case, we use the, the thigh muscle

05:18 - or the va laterals muscle. and that light, utilizes, four different wavelengths, that, can, that will basically, bounce off, hemoglobin, in the muscle. We have, some hemoglobin that will, be bound to oxygen and some that will, not be bound to oxygen. we refer to that as oxygenated and deoxy oxygenated in hemoglobin. so the, the different wave wavelength, sorry,

05:50 - of near infrared light will bounce, differently, on oxygenated hemoglobin versus deoxygenated, hemoglobin, which allows the device to be able to measure, the proportions of, hemoglobin that is oxygenated and deoxygenated. it's also able to measure the total hemoglobin, and then from those measurements, it's, able to extrapolate the, percentage of, the muscle that is, oxygenated. So the, muscle oxygen saturation.

06:25 - So this is a very useful device to, to record, during ex to record muscle oxygenation metrics during exercise. so that's, that's why we, we used, that device. and then afterwards, no. so after each time trial, we also measured, exercise induced blood lactate production. Blood lactate is produced, when the energy de, demand, sorry, of exercise are too high, for the amount of oxygen available, in the muscle.

06:58 - which means that, when that happens, the, the muscle relies, more on the anaerobic energy system, therefore creating, or pausing the production of lactate, as a byproduct. So the higher the lactate, the more the body is relying on the, anaerobic energy system. so we measured that at one minute and three minutes post, time trial. So after the 400

07:24 - and the 15, hundred meter time trials, in order to see, or get an idea of the, the proportion of, of each energy system, the main finding, of our study, was that cranberry supplementation seems to improve the aerobic, performance in already trained athletes or endurance athletes, in this case. now it also shows that, a single dose is not enough to cause those adaptations

07:51 - or cause those, those improvements in performance. in fact, we, you need a longer exposure, in our case, 28 days, for the su the supplement to be effective. Now, when we look at the specific results, we saw a trend towards faster running times. as a matter of fact, it was about a 1.5% improvement, in running speeds, during the 1500 meter time trial. that's a very significant, improvement, as Andreas was mentioning earlier.

08:22 - a, a small, such a small improvement can make a big difference on finishing fifth, for example, or, or getting or stepping on the podium, for those athletes. now when we look a little deeper in the, oxygenation metrics we saw for the 1500 meter time trial, a, trend towards slower deoxy oxygenation, meaning that it took a little bit more time for the muscle to, get depleted of oxygen, at the beginning of the, the, the, the run.

08:54 - and then, we saw a significantly higher reoxygenation rate after the 1500 meter time trial, which means that the muscle's ability to replenish, its oxygen was improved, which could have some, implications in training for those athletes. if the they can recover faster after, after each run, it means that potentially they could, end up, training for longer and, and performing better during each,

09:22 - subsequent trainings. Now, we, also for the 400, meter time trial, we didn't see any improvements in, in the time, per se or any of the oxygen, oxygen metrics. that being said, we did see a buffering effect, on of the cranberry supplementation, on lactate production, after the 400 meter time trial, which suggests to us that the, muscle may have relied, on oxygen more after the consumption of the supplement. which again, kind of, ties into, what we saw

09:58 - for the 1500 meter time trial, making us suggest that, the cranberry supplement has effects more on the aerobic, energy systems versus the anaerobic energy systems. It's kind of clear, I think that our study demonstrates that this cranberry supplement has an ergogenic effect, and that it improves some of these physiological markers of performance, when it comes to short and long distance running. And, what was mentioned a couple times already is

10:26 - that the athletes are always striving to get this extra edge that within, of course, the allowed and legal restrictions will take them to the podium. And because cranberry is, it's basically a fruit, it's nothing synthetic. taking the cranberry supplement, taking this cranberry supplement, could give elite level athletes that extra edge that brings them to the podium, or, but it could also help, recreational athletes to, to get

10:53 - that boost that they might need to maybe see improvements in their training and their everyday activity, that will kind of keep them going. Right.

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