• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Magnesium Supplements
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Healthy Eating

Study Suggests Eating Blueberries May Prevent Exercise-Induced Muscle Soreness

New research examines the relationship between exercise-induced muscle soreness and blueberries. Science says blueberries can help you recover faster after your workouts. Find out how!

Joshua Wortman

Written by Joshua Wortman Last updated on May 15, 2012

If you have ever become sore after an intense exercise session, then you have probably experienced what is known as exercise-induced muscle damage (EIMD). What happens is that for a short period of time the muscle or muscle groups that you stimulated in your workout become damaged and inflamed, as well as accompanied by oxidative stress. This is only temporary, as your body will eventually heal itself. Although the exact methodology has not been discovered, it has been proven antioxidants can play a beneficial role in promoting recovery following EIMD. A recent study done in New Zealand revealed blueberries demonstrate both antioxidant and anti-inflammatory properties that aid in recovery.1

There are various chemicals in blueberries that display antioxidant properties. Blueberries contain pterostilbene, anthocyanins, proanthocyanidins, resveratrol, flavonols, and tannins, which inhibit mechanisms of cancer cell development and inflammation.2

This study used a blueberry beverage that contained 200 grams of frozen New Zealand blueberries, a banana, and 200 mL concentrated apple juice. The control beverage omitted the blueberries and replaced it with dextrose. Those subjects given this beverage consumed it at breakfast, as well as post exercise. Another beverage was given 12 hours and 36 hours post training. Over the duration of the entire trial, participants consumed a total of 1kg of New Zealand blueberries.3

The muscle-damaging exercise that was used in the study was similar to what is known as a leg extension. Subjects performed 3 sets of 100 eccentric repetitions, which were performed at the same angle and velocity. Each set had a 5-minute rest period before starting another set. There was a test done on each subject to test average peak torque/tension, which was used for determining muscle function. Ratings of perceived muscle soreness were then monitored, as well as oxidative stress and inflammatory biomarkers.

Blood tests were done to check for muscle damage indicators such as creatine kinase. These were collected before, and then 12, 36, and 60 hours post muscle damage. Plasma protein carbonyls, plasma radical oxygen species (ROS)-generating potential, plasma interleukin (IL)-6, and plasma antioxidant capacity were also measured from the blood tests that were performed.4

The subjects who had the blueberry beverage had accelerated recovery of muscle peak isometric strength. All of the other tests did not display much difference between the control and the blueberry beverage group. However, there was enough evidence to support the claim that blueberry consumption induces cellular adaptive events that help accelerate muscle repair and also muscle isometric strength. The main focus of a follow-up study will probably be one that focuses on identifying specific dietary changes that synergistically coincide with exercise-induced short term as well as adaptive responses following various exercise strategies.5

While the mechanisms are still vague as to just how the antioxidants in blueberries help aid in recovery from EIMD, there was enough evidence that supported the claim that blueberries are in fact beneficial in recovery. People have been praising the benefits of blueberries for a long time, and the list of praises just may have gotten a bit longer.6

Joshua Wortman

About Joshua Wortman

Joshua began lifting in high school, but really doesn’t consider his effective training to have begun until the last few years. Joshua was always very strong for his bodyweight, but he didn’t just want to be strong, he wanted to look strong. At 140 pounds, no matter how strong he was for his age and weight, the size wasn’t there.

During his last year of college, Joshua began research on bodybuilding, and since his graduation, he has taken his bodybuilding to a whole new level. Josh experienced a minor setback in 2009 when he experienced an L5-L6 disc herniation while doing deadlifts. Consequently, his lower body training was very limited for almost a year. Thankfully, he has self-rehabbed his back to pretty much full strength.

Since he graduated from NC State University with his Bachelor’s in Civil Engineering, Joshua has taken his bodybuilding to a whole new level. His knowledge has increased ten fold since when he began, and both his knowledge anpersonal progress have also bred success in the fact he started up Get Right Get Tight Fitness.

View All Articles

Recommended Articles

Woman squatting by Bev Childress
A Healthy Approach to Holiday Eating
diymealplanning21
DIY Meal Planning
Vegetarian Protein Alfredo
Comfort Fuel: Vegetarian Protein Alfredo
Why Your Diet Should Be Unique to Just You

Primary Sidebar

Latest Articles

Regan Grimes Kicks Off 2023 Mr. Olympia Prep With Grueling Back and Biceps Workout

Best Massage Guns for Runners, Back Pain, Under $100, and More (2023)

CrossFit Games Athletes, Powerlifting Champion Among Big Names to Join Gladiator TV Series Reboot 

Best Functional Trainers of 2023 for Small Spaces, With Smith Machines, and More

Latest Reviews

Pure Protein, Jacked Factory, and RXBAR protein bars on a red background

Best Protein Bars for Weight Loss, Muscle Gain, and More (2023)

Best Magnesium Supplements of 2023 for Better Sleep, Leg Cramps, and More

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About