Strong Reds

Supports immune function and acts as an antioxidant; moderate doses may reduce colds during heavy training, while very high doses may blunt training adaptations.

A source of prebiotic soluble fiber that feeds beneficial gut bacteria; evidence is early but promising.

A fruit powder or extract providing polyphenols; the amounts in a serving are small and evidence for sport benefits is limited.

A fruit powder or extract providing polyphenols; the amounts in a serving are small and evidence for sport benefits is limited.

Dietary nitrate (from beetroot or similar) can improve exercise efficiency and endurance, especially in recreational athletes; the evidence is weaker in highly trained athletes. Studies use roughly 400–800mg of nitrate.

Tart cherry has good evidence for reducing muscle soreness after hard exercise and some for sleep quality, mostly from studies using juice or concentrate.

A fruit powder or extract providing polyphenols; the amounts in a serving are small and evidence for sport benefits is limited.

A fruit powder or extract providing polyphenols; the amounts in a serving are small and evidence for sport benefits is limited.

A blend whose individual ingredient amounts aren't disclosed on the label, so the dose of each can't be checked against the research.

A fruit powder or extract providing polyphenols; the amounts in a serving are small and evidence for sport benefits is limited.

Enzymes marketed for digestion or recovery; evidence for sport benefits is limited.

Fiber that feeds beneficial gut bacteria; it can cause gas or bloating, so avoid large amounts just before exercise.

Fiber supports regular digestion and feeds gut bacteria; large amounts shortly before exercise can cause stomach upset.

Tart cherry has good evidence for reducing muscle soreness after hard exercise and some for sleep quality, mostly from studies using juice or concentrate.

Dietary nitrate (from beetroot or similar) can improve exercise efficiency and endurance, especially in recreational athletes; the evidence is weaker in highly trained athletes. Studies use roughly 400–800mg of nitrate.