So i remember reading a little while ago (and i cant find the original article) that blueberry juice helps with the recovery process, especially after a harder workout (i think the example was 400 repeats). Can anyone verify this for me?
Also, does anyone have experience with this; when is the right time to drink some, after long runs or tempos, or only intervals?
Thanks-EGF
No, watermelon juice is for 400’s. Blueberries are for mile repeats.
Lol, guess i wont be having many blueberries then, I hate mile repeats lol
canonloader wrote:
Blueberries are for mile repeats.
Can I use blueberry juice for 1600m repeats too, or only full mile repeats? What about 1500m repeats?
No!
Make sure you shovel in a few tablespoons of sugar while you're at it.
Different chemicals like this can improve red blood cell count and lipids. I do not know about recovery. For the former, just daily use
It’s beetroot juice not blueberry juice. Eot.
but beetroot juice is before the workout
Buy a whole juicer like a Blendtec. Vegetables and fruits liquified with the juice and pulp together are far more nutritionally valuable than the juice alone.
Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage wrote:
Conclusions: 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 target health and performance adaptation.
This study has been out for a while. It notes that ingesting milk with the blueberries may reduce the benefits.
seattle prattle wrote:
but beetroot juice is before the workout
What would make you run faster: beets or bears?
Nutsack McGee wrote:
seattle prattle wrote:
but beetroot juice is before the workout
What would make you run faster: beets or bears?
Beets for mile repeats, bears for 400s.
(Beers for afterwards).
Genny Cream Ale wrote:
Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage wrote:
Conclusions: 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 target health and performance adaptation.
This study has been out for a while. It notes that ingesting milk with the blueberries may reduce the benefits.
Thanks. Just looked it up and the experimental group drank blueberry smoothies like 5 times to get that effect: "5 and 10 hours prior to and then immediately, 12 and 36 hours after EIMD".
Yowzer!
Where do you see mention of the milk as a mitigating factor, though? I ask because i eat mixed berries, including a lot of blueberries before i go to bed every night with some Casein protein and yogurt, and i wonder if that would have the same detrimental effect, being a milk byproduct.
TIA.
Sorry -- typing error -- that should read "It's been noted that..." There have been studies that suggest milk limits absorption of some of antioxidants.
Okay, so what i am hearing is that it is helpful if i eat blueberries before AND after a workout, but WITHOUT milk in it ?
I am going to try this during vo2max phase in a few weeks to see if it helps. Thanks for the responses!
yeah, well previous studies have shown that wild blueberries have a lot more antioxidants than cultivated ones. ANd there's a very wide range of variability based on the sample.
It's gotten so complicated and detailed enough that i just try whatever is handy and see how it works. The stuff tastes good, anyways.
From my experience, it doesn't make much of a noticable difference anyway, if any.
seattle prattle wrote:
Genny Cream Ale wrote:
This study has been out for a while. It notes that ingesting milk with the blueberries may reduce the benefits.
Thanks. Just looked it up and the experimental group drank blueberry smoothies like 5 times to get that effect: "5 and 10 hours prior to and then immediately, 12 and 36 hours after EIMD".
Yowzer!
Where do you see mention of the milk as a mitigating factor, though? I ask because i eat mixed berries, including a lot of blueberries before i go to bed every night with some Casein protein and yogurt, and i wonder if that would have the same detrimental effect, being a milk byproduct.
TIA.
Update: just switched to Soy Milk (from real Milk and Almond Milk) since the soy milk will not bind with the antioxidants. And the Soy Milk has virtually the same amount of protein as the real milk (7 gram verse 8 gram per serving), and the soy milk tastes a lot better than the other two, and has less calories than cow's milk, though not as much as almond milk,
Soy milk for me.
there is no evidence that any kind of post workout nutritional protocol has any benefit. I suspect that just eating a cup of blueberries a day would have the same and if it is drinking blueberry juice at any time in relation to a working—which may very well be nothing.
pro-freedom wrote:
there is no evidence that any kind of post workout nutritional protocol has any benefit. I suspect that just eating a cup of blueberries a day would have the same and if it is drinking blueberry juice at any time in relation to a working—which may very well be nothing.
my own personal hunch is that replenishing after a workout has some recovery benefits, and that is commonly refered to as the post-workout recovery window. That is usually done with a carb/protein mix. But one issue from what i read is that the studies were done with non-trained exercisers, and one wonders if highly trained athletes like most avid runners have the same need to hit a post workout recovery window.
What i have noticed, for me, is that i do not recover well when i am in- or almost in - a caloric deficit throughout the day, in general. Regardless of a post workout recovery snack, i just don't spring back the next day well at all.
As for the antioxidants (like blueberries) during the post workout recovery window, i am with you there. I just try to consume them throughout the day in general.