Polyphenols

Short answer: Polyphenols are powerful plant antioxidants that neutralize free radicals, reduce inflammation, and aid recovery after intense workouts, with doses of 200-1000 mg daily potentially improving athletic performance. Practical tip: Incorporate a variety of polyphenol-rich foods into your diet to optimize recovery and reduce oxidative stress.

Polyphenols are a group of phytochemicals present in plants that act as antioxidants, supporting cellular health in the context of physical exertion.

Related reading: The complete guide to proper nutrition — a foundational guide from the Sport Zona expert team.

What are polyphenols?

Polyphenols represent a large and diverse group of natural organic compounds found primarily in plants. They are secondary metabolites, meaning they are not directly involved in the plant's primary growth and reproductive processes, but rather protect it from ultraviolet radiation, pathogens, and insects. Chemically speaking, polyphenols are characterized by the presence of multiple phenolic (hydroxyl) groups attached to aromatic rings in their molecular structure.

This structural characteristic gives them the ability to act as potent antioxidants. They are widely distributed in commonly consumed foods and beverages such as fruits, vegetables, grains, coffee, tea, red wine, and cocoa. Although all polyphenols share certain common properties, they are categorized into several main classes, including flavonoids (which is also the largest class), phenolic acids, lignans, and stilbenes, each with specific subtypes and bioactivities.

How do polyphenols work?

The mechanism of action of polyphenols in the human body is primarily through their antioxidant, anti-inflammatory, and enzyme activity-modulating properties. As antioxidants, polyphenols neutralize free radicals – unstable molecules that can damage cells and tissues, causing oxidative stress. This process occurs by donating an electron to the free radical, stabilizing it and interrupting the chain reaction of oxidation.

In addition to directly neutralizing free radicals, polyphenols can:

• Increase the activity of endogenous antioxidant enzymes such as superoxide dismutase and glutathione reductase.
• Reduce inflammatory processes by inhibiting pro-inflammatory pathways and cytokines.
• Modulate cell signaling, influencing gene expression related to inflammation and antioxidant defense.
• Protect DNA and proteins from oxidative damage.

Their influence is not limited to antioxidant protection; polyphenols also interact with the gut microbiota, metabolizing and activating specific compounds that contribute to further health benefits.

Why are polyphenols important for athletes?

For athletes, polyphenols represent an essential element for maintaining health, improving recovery, and enhancing performance, as intense training increases the production of free radicals and triggers inflammatory responses.

Although there is no established RDA (Recommended Daily Allowance) for polyphenols, most studies showing benefits for athletes use doses ranging from 200 to 1000 mg of polyphenols per day, obtained from both dietary sources and extracts. For example, the International Society of Sports Nutrition (ISSN) emphasizes the importance of antioxidant-rich foods, including polyphenols, for athletes. Consuming a variety of fruits and vegetables is the best way to ensure adequate intake, as they provide synergistic effects from different compounds. For instance, consuming 5-9 servings of fruits and vegetables daily (about 400-800 grams) can deliver a significant amount of these bioactive compounds, supporting athletic performance and overall health.

What are related concepts?

• Antioxidants in food — Polyphenols are one of the main classes of antioxidants found naturally in foods.
• Whole foods — Whole foods are rich sources of polyphenols that work in conjunction with other nutrients.
• Mediterranean diet — This diet is characterized by its high intake of fruits, vegetables, nuts, and olive oil, making it rich in polyphenols.
• Antinutrients — Some polyphenols, like tannins, can be classified as antinutrients due to their ability to hinder the absorption of other nutrients, but this depends on the dose and context of consumption.