Purple Fruit Beats the Bonk?

Heat, hills, and long miles create oxidative stress that eats away at power. Researchers put twenty trained cyclists on juçara berry powder for seven days. Each rider then pedalled at a steady load until failure.

On the berry week they lasted 8 % longer than on placebo, with more glutathione in the blood – a sign of lower oxidative strain. Sprint speed stayed the same, so the benefit was pure endurance.

Why you should care

• Extra minutes at race pace. That 8 % means holding form for the last climb instead of cracking.
• Masters friendly. Antioxidants help mop up age-related free-radical build-up, giving older legs a small safety net.
• Low-tech, low-risk. No gadgets, no lab time, just dark berries or powder.

Simple action plan

1. Seven-day loading. Take 10 g juçara or similar dark-berry powder daily in a smoothie or porridge.
2. Keep it up through race day. One scoop at breakfast is enough.
3. Whole-food swap. No powder? Eat a large handful of blueberries, blackcurrants, or açai each day.
4. Test in training first. Check gut comfort on a normal long ride before trusting it for an A-race.
5. Combine with basics. Adequate carbs, pacing, and hydration still rule performance.

Reference

Copetti CL et al. Juçara (Euterpe edulis) improves time-to-exhaustion cycling performance and increases reduced glutathione. Appl Physiol Nutr Metab. 2024;49(7). doi:10.1139/apnm-2023-0376.

On my mindSkip the Permission

Just had this thought: we spend way too much time waiting for permission. From who, though? I realised lately that no one needs to approve the path I choose for myself. Certifications, degrees, approval from friends these are nice but rarely necessary to start.

The truth is, waiting for validation usually means I’m just insecure, not careful. Asking myself “Do I really need this permission?” has been powerful. Usually, the honest answer is “no.” I’m now skipping permission more often and feeling lighter for it.

Give it a try it might do the same for you.

Damian