Between the middle of December and the beginning of January, I always take a break from blogging. While I love to write and do so for a living, stopping to reflect on the past and prognosticate about the future refreshes me. Ultimately, I begin the New Year energized, and with pertinent, timely news to share.
To that end, I thought I’d post some surprising information about the little blueberry. If you’re like most Americans, resolved to shed pounds and get fit this year, this powerful fruit should become your best friend.
Native Americans referred to blueberries as “star berries” because, at the bottom of each berry, the calyx forms a perfect, five-pointed star. Today, we believe berries are superstars, but not due to their shape; they’re a potent antioxidant shown to have many health benefits. Researchers are studying the effects blueberries can have on protecting your muscles during exercise, and results look promising.
The antioxidant found in blueberries called Anthocyanidin appears to decrease exercise-induced inflammation, or the damage to muscle cells after you lift weights, do aerobics or any other form of exercise. Of course, muscle degradation and subsequent repair are what builds muscle, so eating blueberries may be just what you need to get stronger and fitter. In addition, blueberries boost brain function for better mental and physical performance.
To build muscle and loose fat, you should try to exercise four to five times a week, but it’s also important to eat the right foods before and after working out; this will help you maximize your results. Since carbohydrates are your body’s main energy source, most of your pre-workout snack should come from carbs. Berries — in a smoothie with yogurt and some protein powder — make the perfect pre-workout snack. Just limit your snack to 300 calories, and enjoy it about an hour before exercising.
Even if you’re diabetic, blueberries are a smart snack. They have a low carbohydrate density, are easy to digest and, you can safely enjoy about 3/4 cup pre-workout. As long as you choose good-quality fuel — particularly protein and carbs — your body will get that metabolism boost necessary to lose fat.
Eating blueberries as part of a healthy diet and exercise plan also reduces risk factors for cardiovascular disease, such as the accumulation of belly fat, so if it’s a flat stomach you want, blueberries are what you need!
the flex belt says
Jan 6, 2012 at 6:01 pmmmm! blueberries! but as you said, not only blueberries can help shed fat and build muscles, but all berries (and fruit) are good at that too. I’d better recommend to stay away from sweet fruit such as bananas, melons, peaches, pears, gala apples etc if your main goal is losing weight, because these fruit are full of callories and don’t go well with any diet.
Tina Ruggiero says
Jan 17, 2012 at 1:15 pmThank you, Flex Belt, for your comment! I’m glad you found the story informative. I have to disagree with you, though, when it come to other fruit. Bananas, melons, peaches, pears and apples are nutritious food choices in their own right. The American Cancer Society recommends eating at least 2½ cups of fruits and vegetables each day to help lower cancer risk. These foods contain important vitamins, minerals, phytochemicals, and antioxidants and are low in calories. According to the Center for Disease Control and Prevention, only 1/3 of Americans eat two serving of fruit daily. Clearly, a more sustained and effective public health response is needed to help consumers understand that fruit can and should be part of a healthy diet and weight loss plan.
Jameer says
Aug 7, 2013 at 3:23 pmAre blueberries good for muscle diets to build strength and muscle mass.
Tina Ruggiero says
Aug 27, 2013 at 1:57 amHello, Jameer, and thanks for your post. Blueberries won’t build muscle, per se, but they are an extraordinary food that should be part of your diet, if you want to be healthy. Blueberries protect you from a variety of cancers; they’re rich in vitamin C, a potent antioxidant; they’re a good source of fiber, and they contribute vitamin E which is necessary for healthy skin and particularly important if you want to look fierce in competition when you flex your muscles!