The health benefits of blueberries are well established. Rich in polyphenols, blueberries can help to improve blood flow and may also reduce oxidative stress and inflammation – all good news from a recovery perspective.
And now, a study in the International Journal of Sport Nutrition and Exercise Metabolism suggests that blueberries can improve trail running performance, too.
The researchers had nine experienced runners complete a 13.1-mile simulated trail race after eating freeze-dried blueberries for seven days.
The results were impressive. Runners ran faster after the blueberry supplementation without any increase in perceived exertion or heart rate.
In addition, those who ate the blueberries also had a lower resting heart rate, less tiredness and better preservation of muscle power 24 hours after the race, all of which suggest quicker recovery.
Purple reign
Like other purple fruit, such as blackcurrants, blueberries are rich in anthocyanins. These have been found to help lower blood pressure, reduce the risk of heart disease and improve brain function.
Regular intake of anthocyanins has been associated with reduced risk of getting type 2 diabetes and overall mortality, plus improved cardiovascular health.
Blueberries can be consumed in their natural state, freeze-dried or as a supplement. Blueberries are best stored in the fridge, while the freeze-dried and powdered version can be stored in the cupboard.
If you’re looking for a simple, widely available food for general nutrition that might also give you the edge on race day, blueberries tick all the boxes.
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