Free radicals will damage muscle cells and sidetrack your lifting progress in a hurry, so they need to be destroyed. And no fruit or vegetable is better at destroying them than blueberries. Blueberries are super at this task because they’re loaded with anthocyanidin, a potent antioxidant phytochemical that zaps free radicals and offers the bonus of boosting brain function. In a recent study published in the journal Molecular Nutrition & Food Research, damaged muscle tissue was combined with different fruit extracts. The blueberry extract alleviated the damage better than the other fruits. This damage control equates to faster muscle recovery and thus greater growth potential. (Just don’t take blueberries with dairy products — they blunt the uptake of the fruit’s antioxidants.)
Serving Size: 1 cup blueberries Nutrients: 83 calories, 1 g protein, 21 g carbs, 0 g fat Value Added: 150 mg anthocyanidins
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