blueberries help to recover faster after a workout
- 08-30-2012, 10:01 PM
blueberries help to recover faster after a workout
Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage
Exercise-induced muscle damage (EIMD) is accompanied by localized oxidative stress / inflammation which, in the short-term at least, is associated with impaired muscular performance. Dietary antioxidants have been shown to reduce excessive oxidative stress; however, their effectiveness in facilitating recovery following EIMD is not clear. Blueberries demonstrate antioxidant and anti-inflammatory properties. In this study we examine the effect of New Zealand blueberries on EIMD after strenuous eccentric exercise.
In a randomized cross-over design, 10 females consumed a blueberry smoothie or placebo of a similar antioxidant capacity 5 and 10 hours prior to and then immediately, 12 and 36 hours after EIMD induced by 300 strenuous eccentric contractions of the quadriceps. Absolute peak and average peak torque across the knee, during concentric, isometric, and eccentric actions were measured. Blood biomarkers of oxidative stress, antioxidant capacity, and inflammation were assessed at 12, 36 and 60 hours post exercise. Data were analyzed using a two-way ANOVA.
A significant (p < 0.001) decrease in isometric, concentric and eccentric torque was observed 12 hours following exercise in both treatment groups. During the 60 hour recovery period, a significant (p = 0.047) interaction effect was seen for peak isometric tension suggesting a faster rate of recovery in the blueberry intervention group. A similar trend was observed for concentric and eccentric strength. An increase in oxidative stress and inflammatory biomarkers was also observed in both treatment groups following EIMD. Although a faster rate of decrease in oxidative stress was observed in the blueberry group, it was not significant (p < 0.05) until 36 hours post-exercise and interestingly coincided with a gradual increase in plasma antioxidant capacity, whereas biomarkers for inflammation were still elevated after 60 hours recovery.
This study demonstrates that the ingestion of a blueberry smoothie prior to and after EIMD accelerates recovery of muscle peak isometric strength. This effect, although independent of the beverage's inherent antioxidant capacity, appears to involve an up-regulation of adaptive processes, i.e. endogenous antioxidant processes, activated by the combined actions of the eccentric exercise and blueberry consumption. These findings may benefit the sporting community who should consider dietary interventions that specifically targets health and performance adaptation.
- 08-30-2012, 10:06 PM
Question: is this simply a result of the anti-oxidents that are in blueberries?
Or is there something else in play here?
Eur J Appl Physiol. 2010 Nov 11.
Oxidative stress, inflammation and recovery of muscle function after damaging exercise: effect of 6-week mixed antioxidant supplementation.
There is no consensus regarding the effects of mixed antioxidant vitamin C and/or vitamin E supplementation on oxidative stress responses to exercise and restoration of muscle function. Thirty-eight men were randomly assigned to receive either placebo group (n = 18) or mixed antioxidant (primarily vitamin C & E) supplements (n = 20) in a double-blind manner. After 6 weeks, participants performed 90 min of intermittent shuttle-running. Peak isometric torque of the knee flexors/extensors and range of motion at this joint were determined before and after exercise, with recovery of these variables tracked for up to 168 h post-exercise. Antioxidant supplementation elevated pre-exercise plasma vitamin C (93 ± 8 ?mol l(-1)) and vitamin E (11 ± 3 ?mol l(-1)) concentrations relative to baseline (P < 0.001) and the placebo group (P <= 0.02). Exercise reduced peak isometric torque (i.e. 9-19% relative to baseline; P <= 0.001), which persisted for the first 48 h of recovery with no difference between treatment groups. In contrast, changes in the urine concentration of F(2)-isoprostanes responded differently to each treatment (P = 0.04), with a tendency for higher concentrations after 48 h of recovery in the supplemented group (6.2 ± 6.1 vs. 3.7 ± 3.4 ng ml(-1)). Vitamin C & E supplementation also affected serum cortisol concentrations, with an attenuated increase from baseline to the peak values reached after 1 h of recovery compared with the placebo group (P = 0.02) and serum interleukin-6 concentrations were higher after 1 h of recovery in the antioxidant group (11.3 ± 3.4 pg ml(-1)) than the placebo group (6.2 ± 3.8 pg ml(-1); P = 0.05). Combined vitamin C & E supplementation neither reduced markers of oxidative stress or inflammation nor did it facilitate recovery of muscle function after exercise-induced muscle damage.
But then again antioxidant-rich foods such as blueberries also contain other compounds such as polyphenols, anthocyanins, ellagitannins, and sterols and these work to enhance the body's internal antioxidant system to better eliminate oxidative stress markers like creatine kinase and interleukin-6. Im not entirely sure how accurate this is though but it would explain why the same isnt seen in when you supplement with antioxidents like vitamin E, A and C like in the above study
- 08-30-2012, 10:41 PM
I am considering experimenting with some blueberry and tart cherry concentrate and seeing how it goes.
08-30-2012, 10:55 PM
It said the placebo was of similar antioxidant capacity. It did NOT say it was of similar caloric capacity. Blueberry smoothie (loaded with carbs) vs. vitamin C and water...who's gonna win? I also don't see how you can double-blind such a study.
The above is my own opinion and does not reflect the opinion of PES
08-31-2012, 03:29 AM
08-31-2012, 08:38 AM
I had read a study on blueberries on how not to consume it with any type of milk or whey protein. Ik a lot of us put blueberries in our shakes. Here's a link;
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