Effect of Blueberries on muscle recovery after exercise

Blueberries have a lot of antioxidants that are very effective for the recovery from oxidative stress. Oxidative stress occurs when there are free radicals present in the body. This can occur in many different ways, exercise being one of them.

Researchers at the Massey University, School of Sport and Exercise in New Zealand researched the effect of blueberries on the recovery process after exercise.


10 female participants had a blueberry smoothie prior and after training. The training consisted of 300 repetitions of intense contraction of the quadriceps. The testing was done in different ways: with blueberry consumption, without blueberry consumption and with a placebo.


There was a significant difference between the participants who had drunk a smoothie with blueberries and the participants who did not have a smoothie. The muscles recovered faster when the participants drunk a blueberry smoothie.


The study showed that drinking a blueberry smoothie prior and after training had a faster muscle recovery.

The reason being is that exercise releases free radicals. These free radicals are faster neutralised by consuming a blueberry smoothie.

The amount of pain that the subjects felt was for a shorter time. The recovery was easier and the pain was less. The anti oxidants of the blueberries had an important role in the recovery.

The importance

Exercise is important for your health. It helps with a healthy hart, improved circulation and stronger bones.
Faster muscle recovery is very important for professional athletes. But for people that exercise regularly it is also very helpful to avoid muscle aces or the decrease the pain.

Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage
Research conducted by:
School of Sport and Exercise, Massey University
Food and Wellness Group, The New Zealand Institute for Plant and Food Research Ltd.,

Researches who contributed:
Yanita McLeay
Matthew J Barnes
Toby Mundel
Suzanne M Hurst
Roger D Hurst
Stephen R Stannard