Apple Cider Vinegar and Endurance Performance
New research is shedding light on the performance-enhancing potential of apple cider vinegar (ACV), particularly in the realm of endurance sports. While often associated with digestion and weight loss, ACV may also play a role in improving how the body manages energy and fatigue during prolonged physical activity.
Study Highlights
In a randomized, double-blind, crossover clinical trial, researchers evaluated the effects of ACV compared to a commercial sports drink (CSD) on endurance exercise performance. Fourteen healthy men consumed either ACV or CSD before a cycling test performed to the point of exhaustion. Blood samples and physical metrics were collected to evaluate energy usage and fatigue markers.
Key Findings:
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Enhanced Energy Availability: Both the ACV and sports drink groups experienced elevated blood glucose and NEFA (non-esterified fatty acids) levels, suggesting better fuel availability during exercise.
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Reduced Lactate Build-Up: Both groups showed a rise in lactate levels early in the workout, followed by a decrease, indicating effective lactate clearance, which can delay muscle fatigue.
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Higher Ammonia Levels in ACV Group: At exhaustion, participants who consumed ACV showed higher ammonia levels, possibly related to increased amino acid metabolism. This is not necessarily negative but suggests different energy pathways may be used.
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No Impact on Heart Rate or Respiratory Exchange Ratio: Both groups had similar cardiovascular responses, showing that ACV doesn’t put extra strain on the heart or breathing.
These findings suggest that ACV might offer performance benefits similar to traditional sports drinks when it comes to endurance and muscle fatigue management.
Considerations and Limitations
While promising, this research comes with caveats:
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Small Sample Size: Only 14 participants were involved, all of whom were healthy young men. Results may differ in other populations.
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Single Exercise Type: The use of cycling limits how broadly these results can be applied.
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Short-Term Study: The effects of long-term ACV use on performance were not studied.
Further research is needed to confirm these effects in larger and more diverse groups, and to explore different exercise types and durations.
Practical Tips for Using ACV
If you're curious about using ACV to support your endurance workouts:
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How Much? Try 1–2 tablespoons (15–30 mL) diluted in water or a supplement containing at least 500mg of ACV.
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When? About an hour before exercise, similar to the study protocol.
As always, speak with a healthcare provider before adding any supplement to your routine, especially if you have medical conditions or are on medication.
Study Reference
This blog is based on a 2020 clinical study published in the journal Sports Medicine and Health Science, titled “The ergogenic activity of cider vinegar: A randomized cross-over, double-blind, clinical trial.”
Apple cider vinegar may be more than a wellness trend—it could be an endurance-supporting supplement. While more research is needed, this early evidence offers an exciting new perspective on an old remedy.
Link to Apple Cider Vinegar Supplements on Fitshop.ca
Disclaimer: The insights and recommendations shared in this blog are the result of my 25+ years of experience in the field of nutritional products and assisting customers. This extensive background has provided me with a wealth of knowledge and customer feedback. However, it is important to note that the information provided here is not intended as medical advice. I strongly encourage you to consult with a healthcare professional before starting any new supplementation regimen. Your health and safety are of utmost importance. Mike.