Blueberries are abundant with anthocyanins possessing antioxidant and anti-inflammatory properties. As these properties combat fatigue and promote recovery, blueberry supplementation may enhance performance and recovery. Thus, the objectives were to examine the effects of two blueberry supplementation protocols on running performance, physiological responses, and short-term recovery. Using a randomized, double-blind, placebo (PLA)-controlled crossover design, 14 runners completed an 8-km time trial (TT) after supplementation with 4 days of blueberries (4DAY), 4 days of a PLA, or 2 days of placebo followed by 2 days of blueberries (2DAY). Heart rate and ratings of perceived exertion were monitored during the TT. Blood lactate, vertical jump, reactive strength index, and salivary markers were assessed before and after. No significant differences were observed for time to complete the TT (PLA: 3,010 ± 459 s; 2DAY: 3,014 ± 488 s; 4DAY: 3,011 ± 423 s), heart rate, ratings of perceived exertion, or any of the salivary markers. An interaction effect (p = .027) was observed for blood lactate, with lower post-TT concentrations in 4DAY (5.4 ± 2.0 mmol/L) than PLA (6.6 ± 2.5 mmol/L; p = .038) and 2DAY (7.4 ± 3.4 mmol/L; p = .034). Post-TT decreases in vertical jump height were not different, whereas the decline in reactive strength index was less following 4DAY (-6.1% ± 13.5%) than the other conditions (PLA: -12.6% ± 10.1%; 2DAY: -11.6% ± 11.5%; p = .038). Two days of supplementation did not influence performance or physiological stress. Although 4 days of supplementation did not alter performance, it blunted the increase in blood lactate, perhaps reflecting altered lactate production and/or clearance, and offset the decrease in dynamic muscle function post-TT, as indicated by the reactive strength index differences.

中文翻译：

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四天的蓝莓粉补充剂降低了对跑步的血乳酸反应，但对计时赛表现没有影响。

蓝莓富含具有抗氧化和抗炎特性的花青素。由于这些特性可以对抗疲劳并促进恢复，因此补充蓝莓可以提高运动表现和恢复能力。因此，目的是检查两种蓝莓补充方案对跑步表现、生理反应和短期恢复的影响。使用随机、双盲、安慰剂 (PLA) 控制的交叉设计，14 名跑步者在补充 4 天蓝莓 (4DAY)、4 天 PLA 或 2 天蓝莓后完成了 8 公里计时赛 (TT)。安慰剂，然后是 2 天的蓝莓（2DAY）。在 TT 期间监测心率和感知到的劳累等级。前后评估血乳酸、垂直跳跃、反应强度指数和唾液标志物。在完成 TT 的时间（PLA：3,010 ± 459 秒；第 2 天：3,014 ± 488 秒；第 4 天：3,011 ± 423 秒）、心率、感知到的劳累等级或任何唾液标记方面没有观察到显着差异。观察到血乳酸的相互作用效应 (p = .027)，4 天 (5.4 ± 2.0 mmol/L) 的 TT 后浓度低于 PLA (6.6 ± 2.5 mmol/L；p = .038) 和 2 天 (7.4 ± 3.4 毫摩尔/升；p = .034)。TT后垂直跳跃高度的下降没有不同，而反应强度指数在4天后（-6.1％±13.5％）的下降幅度小于其他条件（PLA：-12.6％±10.1％；2天：-11.6％） ± 11.5%；p = .038）。两天的补充不会影响性能或生理压力。虽然补充 4 天并没有改变性能，但它减缓了血乳酸的增加，