Are Blueberries Good For Runners?

Last Updated on July 29, 2023 by Amanda Bowden

The Power-Packed Secret for Runners: Blueberries and Their Athletic Benefits

If you’re a runner it’s likely you’re always on the lookout for ways to optimize your performance and recovery. Has this led you to wonder, are blueberries good for runners? Well, you’re not the only one, as this question has caught the attention of researchers too.

These tiny, vibrant fruits are not only tasty but also packed with beneficial compounds that could potentially benefit athletes, particularly when it comes to counteracting the effects of strenuous exercise on the body.

Research Summary:

A recent study delved into the possible benefits of blueberries for runners.

The researchers focused on the antioxidants present in blueberries, known as anthocyanins, which are believed to offer various health benefits.

Exercise, especially intense workouts, is known to create oxidative stress and inflammation in the body. Thus, it can serve as a practical model for testing the effects of antioxidant and anti-inflammatory compounds.

The primary objective of this study was to investigate whether daily blueberry consumption could counteract oxidative stress, inflammation, and immune system changes in well-trained individuals.

The study involved twenty-five participants, who were randomly divided into two groups: the blueberry group, consisting of 13 people, and the control group, comprising 12 people.

The participants in the blueberry group were given 250g of blueberries per day for six weeks.

Additionally, both groups were subjected to a 2.5-hour running session at approximately 72% of their maximal oxygen consumption. The blueberry group received an additional 375 g of blueberries one hour before the exercise session.

Are Blueberries Good For Runners? Results:

After analyzing the data, the researchers found some interesting outcomes.

The participants in the blueberry group experienced significantly lower increases in F2-isoprostanes, a marker for oxidative stress, compared to those in the control group.

Moreover, markers for nucleic acid oxidation (8-OHDG and 5-OHMU) were notably reduced in the urine samples of the blueberry group.

Another significant finding was that the blueberry group exhibited significantly greater levels of plasma interleukin-10 (IL-10) and natural killer (NK) cell counts, both of which are related to anti-inflammatory responses.

This suggests that blueberry consumption may help mitigate the inflammatory effects of strenuous exercise.

However, other measured markers, such as cortisol, cytokines, homocysteine, leukocytes, T-cell function, and NFkB expression, did not show significant differences between the blueberry and control groups.

Fuel Your Runs with Blueberry Power

Based on the findings of this study, it appears that incorporating blueberries into your daily diet may offer notable benefits for runners and other people engaged in strenuous physical activities.

Blueberries’ rich antioxidant content, specifically anthocyanins, may help reduce oxidative stress and inflammation induced by intense workouts.

Furthermore, the consumption of blueberries seems to positively impact immune system responses, as evidenced by increased NK cell counts and anti-inflammatory cytokines.

As with any research, it’s essential to remember that individual responses may vary.

Nevertheless, adding a delicious and nutritious option like blueberries to your diet could be a simple yet effective way to support your overall health and well-being as an athlete.

So, the next time you’re planning your pre- or post-run snacks, consider reaching for these vibrant blue gems and let nature’s goodness aid your performance and recovery.

If you’d like to find out more fruity benefits read the Top 10 Best Fruits for Runners.