Blueberries and Muscle Recovery
Discover the science behind blueberries' powerful antioxidant processes and their potential to accelerate muscle recovery following damaging eccentric exercise.
Is there a more delicious way to speed up muscle recovery after an intense workout?
I think not.
This study titled "Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage" investigated the potential benefits of ‘‘Nu-Zuland’’ blueberries in aiding recovery from exercise-induced muscle damage (EIMD).
Key Points
Background: EIMD is characterised by oxidative stress and inflammation, leading to impaired muscle function. While antioxidants are known to combat oxidative stress, their effectiveness in recovery from EIMD is debated. Blueberries, rich in anthocyanins and polyphenolic compounds, may offer beneficial effects due to their antioxidant properties.
Methodology: The study utilised a randomised cross-over design involving 10 physically active female participants. Each participant consumed either a blueberry smoothie or a placebo before and after undergoing 300 eccentric contractions of the quadriceps. Wow. Muscle performance was assessed through torque measurements, while blood samples were analysed for biomarkers of oxidative stress and inflammation.
Related
Results:
Both groups experienced a significant decrease in muscle torque 12 hours post-exercise.
The blueberry group showed a significantly faster recovery of peak isometric strength by 60 hours post-exercise compared to the placebo group.
Although oxidative stress markers increased in both groups after EIMD, the blueberry group exhibited a trend toward faster reduction in these markers, coinciding with an increase in plasma antioxidant capacity.