Four Days of Blueberry Powder Supplementation Lowers the Blood Lactate Response to Running But Has No Effect on Time-Trial Performance

Jason P Brandenburg, Luisa V Giles
Int J Sport Nutr Exerc Metab . 2019 Nov 1;29(6):636-642.

Blueberries are abundant with anthocyanins possessing antioxidant and anti-inflammatory properties. As these properties combat fatigue and promote recovery, blueberry supplementation may enhance performance and recovery. Thus, the objectives were to examine the effects of two blueberry supplementation protocols on running performance, physiological responses, and short-term recovery. Using a randomized, double-blind, placebo (PLA)-controlled crossover design, 14 runners completed an 8-km time trial (TT) after supplementation with 4 days of blueberries (4DAY), 4 days of a PLA, or 2 days of placebo followed by 2 days of blueberries (2DAY). Heart rate and ratings of perceived exertion were monitored during the TT. Blood lactate, vertical jump, reactive strength index, and salivary markers were assessed before and after. No significant differences were observed for time to complete the TT (PLA: 3,010 ± 459 s; 2DAY: 3,014 ± 488 s; 4DAY: 3,011 ± 423 s), heart rate, ratings of perceived exertion, or any of the salivary markers. An interaction effect (p = .027) was observed for blood lactate, with lower post-TT concentrations in 4DAY (5.4 ± 2.0 mmol/L) than PLA (6.6 ± 2.5 mmol/L; p = .038) and 2DAY (7.4 ± 3.4 mmol/L; p = .034). Post-TT decreases in vertical jump height were not different, whereas the decline in reactive strength index was less following 4DAY (-6.1% ± 13.5%) than the other conditions (PLA: -12.6% ± 10.1%; 2DAY: -11.6% ± 11.5%; p = .038). Two days of supplementation did not influence performance or physiological stress. Although 4 days of supplementation did not alter performance, it blunted the increase in blood lactate, perhaps reflecting altered lactate production and/or clearance, and offset the decrease in dynamic muscle function post-TT, as indicated by the reactive strength index differences.

Latest Exercise & Muscle

Blueberry supplementation reduces the blood lactate response to running in normobaric hypoxia but has no effect on performance in recreational runners

Brandenburg JP, Giles LV.
J Int Soc Sports Nutr. 2021 Mar 30;18(1):26.
Read More

Consumption of a Blueberry-Enriched Diet by Women for 6 Weeks Alters Determinants of Human Muscle Progenitor Cell Function

Jamie E Blum, Brandon J Gheller, Sinwoo Hwang, Erica Bender, Mary Gheller, Anna E Thalacker-Mercer
J Nutr . 2020 Sep 1;150(9):2412-2418.
Read More