Blueberries Good for Muscle Damage Caused by Exercise

[huge285]

Blueberries Good for Muscle Damage Caused by Exercise

April 2010

Researchers in New Zealand have discovered that antioxidant-rich extracts of blueberries may counter the detrimental effect of excessive exercise.
Damage to muscle cells exposed to oxidative stress was significantly reduced when also exposed to doses of blueberry fruit extracts, according to findings published in Molecular Nutrition & Food Research.



"In our study blueberry fruits were suggested as good candidates to combat muscle oxidative damage although further investigations, especially at an in vivo level, are needed," wrote the researchers, led by Dr. Roger Hurst from New Zealand Institute for Plant and Food Research.



Blueberries, nature’s only "blue" food, are a rich source of polyphenols, potent antioxidants that include phenolic acids, tannins, flavonols and anthocyanins. The berries are said to have a number of positive health effects.
While the new study supports a potential role for improved muscle health, the researchers note the limitations of their in vitro approach, particularly in relation to how this translates to effects in vivo.
"Much further research using human intervention studies is warranted to fully understand the implication of the findings reported here with our in vitro evaluations," wrote the researchers. "Bioavailability concerns also make it difficult to evaluate if the doses used in this and many other published in vitro studies are appropriate."



Dr. Hurst and his co-workers used developing skeletal muscle fibers, also known as myotubes, and exposed them to various concentrations of fruit extracts, as well as a calcium compound known to induce stress as occurs in exercising muscle (calcium ionophore), or a compound known to induce oxidative stress (hydrogen peroxide). Results showed that blueberry extract protected the muscle fibers in a dose-dependent manner. Further analysis of the extract indicated that the active compounds could be malvidin galactoside and malvidin glucoside, the researchers said.
"These in vitro data support the concept that blueberry fruits or derived foods rich in malvidin glycosides may be beneficial in alleviating muscle damage caused by oxidative stress," wrote Dr. Hurst and his co-workers.
"Although it is difficult to deduce the biological significance of the data presented here from in vitro studies, one may speculate that consumption of blueberry fruit polyphenolics and particularly malvidin glycosides may be beneficial in alleviating the damaging consequences of oxidative stress in muscle tissue," the researchers added.



"Our data further endorse that more research in the action of blueberry fruit polyphenolics and muscle function is warranted. Detailed research, especially utilizing human intervention trials, may provide the robust evidence required to support the use of blueberry fruit polyphenolics in functional foods and/or sports supplements," they concluded.


Molecular Nutrition & Food Research 54(3):353-363, 2010

[GirlyMuscle]

But Dave! You won't let us have blueberries! Too many carbs!

[~gymdiva~]

actually they're pretty low if you look at a macro breakdown....but I think this study used extract so that would totally be keto friendly

[peteacher]

i have about a 1/4 cup of blueberries every day. consider it part of my supplements

[tj1230x]

I've read other studies promoting the benefits of blueberries. I really like them and purchase them whenever they are reasonably priced.

[tight booty]

They're very expensive here where I live, but I do purchase them sometimes. I don't think I eat them often enough though due to the price.

[Lunaris]

my breakfast usually consists of oatmeal, 1 scoop of chocolate protein (usually bev int UMP), cinnamon and frozen blueberries all mixed up. It's heavenly!

[tight booty]

my breakfast usually consists of oatmeal, 1 scoop of chocolate protein (usually bev int UMP), cinnamon and frozen blueberries all mixed up. It's heavenly!

It does sound heavenly.....

[Voland]

Bluberries! Carbs, fructose!!! Sky high Gycemic Load...it will make us obese and diabetic

[~gymdiva~]

a cup is pretty big considering how many lil suckers could fit into a cup....now I'm wanting blueberries with greek yogurt! although if you make sweet egg whites with a little bit of stevia and cinnamon you can add the blueberries and have a great little fake pancake....

[thesamewords]

Dave.... i already knew this. why the hell did you post something I already know! FYI Dave I was eating two bowls a day to get over muscle soreness...... In keto BOOOYAHHHH!!!! Thanks for the read Dave, Its always good to have a little more studies to re enforce our nutrition philosophies!

[BuffGuy]

i guess offseason diet a cub of it won't hurt lol

[fitbody]

i adore blueberries
no telling how many hundreds of pounds i've eaten in my life
used to pick them for money when i was a kid
the owner of the farm was a friend of the family
he used to say he wouldn't weigh me before and after i picked i could eat as many as i wanted
i swear i ate more than i picked for him
used to ride my pony down there tie him up so he'd eat grass all day while i ate and picked massive blueberries
thatz how i spent many a summer growing up

[Nuckin Futs]

I've known about the wonders of blueberries for years.. I have a small bowl full EVERY DAY, even with on a keto diet, after my post-workout meal, it doesn't even take me out of ketosis.

It's a super fruit.. has so many benefits, high in fibre, packed full of vitamins, anti-oxidents, great for arteries and blood circulation etc.. I will NEVER stop eating them, bulking or cutting, it makes no difference.. It's well worth taking it all year round!

[babybull]

200 grams a day split into two meals while on low carbs....works wonders for me.

Plus they taste awesome!


Ive read a few studies that say while on a low carb moderate fat diet..blueberies along with grapefruit can cause extra fat loss.