In a 2012 research within the Journal of the Worldwide Society of Sports activities Vitamin, 10 bodily lively girls consumed blueberry smoothies (or similar-calorie placebos) 5 and 10 hours earlier than performing 300 single-leg extensions on an isokinetic machine. Further smoothies had been ingested instantly post-workout, in addition to at 12 and 36 hours later. Researchers assessed restoration and physique response, with the members repeating the method a month later utilizing the alternative leg and consuming placebos if they’d initially taken blueberry smoothies. The research revealed that consumption of blueberry smoothies led to sooner restoration and decreased exercise-induced oxidative stress.
If that seems like consuming too many blueberries for you, a 2023 article in Scientific Studies discovered that consuming a cup of blueberries on daily basis for 18 days would possibly assist as effectively. A gaggle of non-exercisers consumed the blueberries after which accomplished a 90-minute biking occasion. In comparison with the placebo cyclists, the blueberry-eating cyclists noticed fewer substances of their our bodies that promote irritation.