Blueberry

What Does Blueberry Do?

Blueberry extract is a potent source of anthocyanins and polyphenols, serving as a powerful antioxidant tool in your pre-workout stack. While often overlooked for flashier stimulants, it plays a critical role in managing the physiological stress of high-intensity training.

• Oxidative Stress Reduction: Neutralizes free radicals produced during heavy lifting, protecting cells from damage and reducing systemic inflammation.
• Nitric Oxide Support: Some studies suggest blueberry polyphenols can enhance endothelial function, potentially aiding blood flow and nutrient delivery to working muscles.
• Cognitive Support: The flavonoids in blueberries are linked to improved brain-derived neurotrophic factor (BDNF), helping you stay mentally dialed in during long, grueling sessions.
• Recovery Acceleration: By mitigating exercise-induced oxidative damage, it helps you bounce back faster and reduces perceived muscle soreness post-workout.

Clinical vs. Gym Bro Dosing

Key Insight: Look for extracts standardized for anthocyanin content. While 500mg is the common clinical benchmark for extracts, the quality of the raw material and the concentration of active polyphenols matter more than the raw weight of the powder.

Side Effects & Warnings

• Digestive Sensitivity: In very high doses, the concentrated compounds in some extracts might cause mild bloating or stomach upset.
• Blood Sugar Impact: While generally low-glycemic, concentrated forms may slightly affect glucose levels in individuals with high insulin sensitivity.
• Staining: If using a bulk powder form, be aware that the natural pigments are strong and can stain teeth or clothing.

Tip: To maximize the benefits of blueberry's antioxidants, try to consume it consistently rather than sporadically. The cumulative effect on reducing oxidative stress is more significant than a single acute dose.