Ten women, 300 brutal eccentric quad contractions, and one blueberry smoothie. In this randomized crossover trial, the berry drink sped up the recovery of peak isometric strength over 60 hours (p = 0.047), while a placebo matched for antioxidant capacity did not. That means the benefit probably wasn't just about antioxidants. Only one outcome reached significance and the sample was tiny, so the evidence is promising rather than conclusive. Here is how the study worked, what it found, and how to use it around your hardest leg days.
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