A study suggests that eating blueberries before exercising helps burn fat more efficiently during exercise.
Among the red fruits, the blueberry is regularly highlighted by scientists and nutritionists. Despite its small size, this fruit is very beneficial for our body. Rich in antioxidants, blueberries would contribute to the reduction of stress as well as good cardiovascular health. In 2022, a study revealed that eating it regularly would also help limit cognitive decline.
However, the little blue berries are said to have another health benefit, but this time for weight loss. Researchers wanted find out if the fruit could contribute to a better elimination of fat. Their findings were the subject of a study published in the journal Nutrients.
Fat oxidation rates of up to 30% more thanks to fruits
The objective of the study was to determine the impact of 25 grams of blueberries on exercise and fat burn. For this, the researchers called on 11 cyclists. All were men in good physical condition and trained in moderate effort. First of all, the athletes carried out a first test without consuming the small berries. They rode for 40 minutes while taking blood samples at regular intervals.
Then the 11 volunteers had to consume 25 grams of blueberries every day for two weeks. However, one important condition had to be met. Athletes should eat the fruit just before a 40-minute cycling session.
Finally, the researchers did new blood tests to find out if the fruit had any effect. And it turns out that regardless of the duration of the physical activity session, blueberries promote the elimination of fat. According to the report of the researchers, the increase in fat burned is 19.7% for 20 minutes of sport, 43.2% for 30 minutes of sport and 31.1% for 40 minutes of effort.
An even more effective effect with fresh blueberries?
But the most amazing thing is that theeffect has been observed by giving athletes freeze-dried fruit. Moreover, according to the researchers, the effect would be the same in people consuming the same amount of fresh fruit. To compare, 25 grams of freeze-dried blueberries would equal one cup of fresh berries.
However, one point was not addressed by the study. Indeed, the volunteers were exclusively men. For the time being, it is therefore impossible to know whether the results obtained are similar in women. However, the researchers are satisfied with these observations.
They state that “This study was the first to determine whether the consumption of wild blueberries would lead to higher fat oxidation rates during an exercise protocol aimed at maximizing fat oxidation using moderate-intensity exercises.