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Berries: Natural Antioxidants And Youth Ingredients

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Berries: Natural Antioxidants And Youth Ingredients

The importance of antioxidants has been known for a long time, and they are especially relevant to athletes. Hard workouts lead to cell oxidation, destruction of muscle tissue and other processes that accelerate the aging of the body.  

Antioxidants are a group of chemicals that bind free radicals in the body and prevent inflammation and cell oxidation. The balance of free radicals in skeletal muscles is more important than in other tissues of the body, especially for weightlifters and all those who practice heavy exercise. The amount of antioxidants and the effectiveness of their work in the body is directly related to nutrition. The most popular substances that have antioxidant activity are vitamins E, C, carotenoids and polyphenols bioflavonoids.


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Athletes should consume products that contain these substances daily and in sufficient quantities. They are easy to identify, since the brighter the color, the more active substances products have, and accordingly the use of this product should be increased. The popular wild rice contains cyanidin, it protects cells from oxidation and the body from insulin resistance and diabetes type 2.

Berries are the world’s first products containing antioxidants. Blueberry is top among berries in antioxidants. This berry should be in the diet of any athlete daily. Blueberries rank well ahead of raspberries, blackberries and strawberries in terms of antioxidants.

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Blueberries substances affect bone formation
  • Substances in blueberries have a positive effect on learning ability and memory; blueberries in particular have been shown to improve memory.
  • Antioxidants reduce blood pressure and the level of “bad cholesterol”;
  • Blueberry substances also improve insulin sensitivity of pancreatic, liver and muscle cells, preventing the development of the second type of diabetes;
  • Resveratrol from blueberry activates genes that prevent bone loss, which is very important for everyone who exercises intensively;
  • Blueberries substances affect bone formation;
  • Gallic acid stops the spread of cancer cells;
  • Blueberry fiber reduces the fat storage and controls the feeling of satiety, thereby allowing you to maintain a healthy BMI (body mass index);
  • Blueberries also have an antimicrobial effect, forming the correct microflora, have a strong anti-inflammatory effect and also remove toxins from the body (aluminum, cadmium);

Blackberries are also rich in antioxidants which affect the level of free radicals and help the body stay healthy and young for a long time.

Berries are valuable because they have a low calorie content (30-40 kcal / 100 grams), a low glycemic index, the amount of fiber is more than in some vegetables and greens (for example, raspberries – 8g / 100 grams of product, and keil – 5g / 100g).

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There is only one downside: berries often belong to the class of seasonal products and therefore they are not always available in stores. Therefore, in order for this super-important and valuable product to be available year-round, it can be frozen and consumed regardless of the period of the year.

Athletes need antioxidants and products that contain them 3 times more than people leading a moderate lifestyle. Do not bypass this product  and be sure to add it to the diet in its pure form, or in the form of a berry smoothie.

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Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

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