What are the benefits of eating blueberries for people who work out?

Generally speaking, blueberries are considered a high-quality fruit, and for fitness enthusiasts, consuming them offers several benefits including alleviating post-exercise fatigue, promoting muscle recovery, enhancing exercise endurance, assisting in weight management, and protecting eye health. The details are as follows:

1. Alleviating Post-Exercise Fatigue: Blueberries are rich in anthocyanins and vitamin C, which help eliminate the large amount of free radicals produced during exercise, reduce oxidative stress, and assist in metabolizing lactic acid, thereby quickly relieving muscle soreness and physical exhaustion after workouts.

2. Promoting Muscle Recovery: The polyphenolic compounds in blueberries have anti-inflammatory properties that can reduce mild inflammation in muscles following exercise, creating favorable conditions for muscle repair. Additionally, the high-quality carbohydrates in blueberries help replenish energy and support muscle synthesis.

3. Enhancing Exercise Endurance: The fructose in blueberries is slowly absorbed by the body, providing sustained energy during workouts and preventing fatigue caused by rapid energy depletion. Moreover, the vitamins and minerals in blueberries help maintain normal metabolic function, improving exercise endurance.

4. Assisting in Weight Management: Blueberries are low in calories and rich in dietary fiber, which increases satiety and reduces excess calorie intake during fitness regimens. Furthermore, dietary fiber promotes intestinal motility and supports digestive health, aiding in achieving weight management goals.

5. Protecting Eye Health: Fitness enthusiasts are often exposed to indoor lighting or outdoor sunlight, which can strain the eyes. Lutein and zeaxanthin in blueberries help protect the retina, filter harmful light, and relieve eye fatigue, dryness, and other issues resulting from prolonged training sessions.

When consuming blueberries, it is recommended to choose fresh ones and wash them thoroughly. They can be eaten 30 minutes to one hour after exercise, and pairing them with protein-rich foods may enhance their benefits. Moderate consumption is sufficient to fully leverage their supportive role in fitness.