Gaining a greater rate of fat oxidation (FAT-ox) during exercise provides several cardiometabolic advantages that could improve endurance-based exercise performance. Fatty acids (FA) that are primarily utilized for energy synthesis during lower-intensity exercise are supplied by adipose tissue, plasma triglycerides (TG), and intramuscular TGs. Increased reliance on glycogen supplies results from a drop in FAT-ox rate with increasing exercise intensity, which is unable to supply fuel demands. Unfortunately, constant dependence on glycogen can deplete it, which causes weariness and reduced exercise capacity. Performance at various exercise intensities may be enhanced by maximizing fat mobilization and oxidation and reducing glycogen depletion.
Blueberries
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Blueberry consumption has proved beneficial
Athletes are using nutritional tactics like including anthocyanins in their diets to improve performance in addition to different physical training regimens. Anthocyanin consumption has proved beneficial because of its antioxidant and anti-inflammatory properties. Fruits with red, blue, or purple coloring, such as pomegranates, sour cherries, black currants, red and black grapes, and wild blueberries, have higher levels of anthocyanins. According to recent research, eating fruits high in anthocyanins may also enhance the mobilization and oxidation of lipids. The exact mechanism of action is still unknown, but potential explanations include an increase in enzymatic activity that decreases fat absorption, an increase in AMPK and CPT-1 activity in whole-body FAT-ox, an increase in fatty acid transportation into mitochondria, and an increase in peripheral blood flow to working muscles, which increases lipolysis and FAT-ox. Increased FA-ox rates in sedentary people and animals have shown promise in prior studies exploring the health effects of foods high in anthocyanins. These effects of wild blueberry consumption and the addition of exercise have not yet been studied. Finding ways to raise FA-ox to achieve performance, health, and body composition goals is of great interest to athletes, physically active people, and the general public.
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A study was carried out by some scientists which sought to ascertain the effects of a 14-day diet of whole freeze-dried wild blueberry powder on the FAT-ox rate in healthy men during a 40-minute submaximal cycling bout. The goals were to measure plasma lactate, urinary F2-isoprostanes, creatinine, and free/total carnitine responses and to calculate the rate of FAT-ox using respiratory exchange ratio (RER) and substrate oxidation (FAT-ox, and CHO-ox) rates, all these during submaximal exercise. A higher rate of FAT-ox was predicted to occur when 375 g/d of anthocyanins—found in 25 g/day of freeze-dried wild blueberry powder—were consumed while cycling for 40 minutes at 65% of VO2peak. After two weeks of consuming 25 g (375 mg of anthocyanins) of wild blueberry, there were noticeable increases in FA-ox of 19.7, 43.2, and 31.1% after 20, 30, and 40 min, respectively. This study showed much higher increases in FAT-ox at all periods and overall when compared to trials supplementing with New Zealand black currants NZBC on aerobically trained subjects.
Clinical significance
The performance of endurance exercises may be impacted by these findings. This could make room for longer workout hours without getting exhausted.
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Conclusion
Wild blueberries (WBs) have been shown to impact lipolytic enzymes, improve the rate of fat oxidation (FAT-ox) at rest, and reduce oxidative stress in both active and sedentary populations. This paves the way for other nutrition-centered studies to be carried out.
References
Effects of Wild Blueberries on Fat Oxidation Rates in Aerobically Trained Males
