Want to reduce your recovery time?

Hard day in the gym? Speed up your recovery with blueberries, suggests new research in the Journal of the International Society of Sports Nutrition. In a small study, people drank blueberry smoothies before and after strenuous exercise on one leg that created exercise-induced muscle damage.

Researchers then drew blood to measure the participants’ oxidative stress, antioxidant levels, and inflammation. After a few weeks, the test was repeated on the other leg, but blueberries were removed from the smoothies. The results: People recovered about three times more quickly in the first 24 hours with blueberries, although total recovery was the same after 48 hours.

Blueberries are packed with antioxidants that fight off your body’s disease-causing free radicals, says lead researcher Steve Stannard, Ph.D., associate professor at Massey University’s School of Sport and Exercise in New Zealand. People who drank the blueberry smoothies showed increased antioxidant activity and less free radicals in their blood.

Your move: Try adding berries to a smoothie with a 2-to-1 carb-to-protein ratio. Carbs will replenish depleted energy, and protein will build and repair your muscle fibers after an intense cardio workout. Whip up the smoothie below

 • 20 grams of vanilla whey protein
 • 1 cup of blackberries
 • 1 cup of raspberries
 • ½ cup of blueberries
 • ½ cup of pineapple
 • 8 oz 2% milk

Drink up and enjoy the results!