GOJI BERRY BENEFITS FOR ATHLETES

 

Enhance muscle endurance: Goji berry water extract can regulate "skeletal muscle remodeling and energy metabolism", thereby increasing the proportion of oxidized muscle fibers responsible for endurance in muscles and enhancing muscle endurance by 12.

Relieve exercise fatigue: Goji berries have powerful antioxidant properties that can reduce muscle soreness after exercise and accelerate physical recovery. The polysaccharides, flavonoids, beta carotene, vitamin C, vitamin E, and other components in goji berries help eliminate free radicals, protect muscle cells, and reduce sports injuries.

Avoiding muscle loss: For the aging population and those who lack physical exercise, goji berries can help increase muscle weight, improve muscle energy metabolism, strengthen the body, and prevent muscle loss and functional decline.

Regulating muscle fiber types: Goji berry water extract upregulates ERR γ by activating the PKA-CREB pathway, thereby regulating muscle fiber types and enhancing muscle function. Experiments have shown that goji berry water extract can significantly increase the muscle to body weight ratio of mice, reduce white fat content, and increase the average maximum running distance of mice by 2.

The antioxidant function of goji berries: goji berries are rich in antioxidant substances such as goji polysaccharides, flavonoids, beta carotene, vitamin C, vitamin E, etc. These components help prevent damage from free radicals, protect muscle cells from tissue damage, reduce muscle soreness after exercise, and accelerate recovery.

GOJI BERRIES AND TRADITIONAL CHINESE MEDICINE

Nutrient-dense and similar in taste to cranberries and cherries, goji berries have been used in traditional Chinese medicine since the 3rd century across regions like the Himalayas, Tibet, and Mongolia.

Known as the "red diamond"; TCM doctors used dried berries to boost liver and kidney functions which consequently improved eye health.

The Chinese also used goji berries to treat ailments such as:

Eye Problems

Fatigue

Headaches

Dry Cough

Keep reading to learn more about goji berry and how it benefits your performance.

GOJI BERRY NUTRITIONAL CONTENT

High in vitamin C, fiber, iron, vitamin A, zinc, and antioxidants; there are many health benefits of goji berries.

Although tiny, goji berries pack a punch and are typically known to boost energy levels, stabilize blood sugar, improve good cholesterol, aid in weight loss, and support the immune system.

1/4 cup of dried goji berries contain:

Calories: 70

Sugar:12 grams

Protein 9 grams

Fiber: 6 grams

Fat: 0 grams

Vitamin A: 150%

Copper: 84%

Vitamin C: 27%

Potassium: 21%

Zinc: 15%

Thiamine: 9%

HEALTH BENEFITS OF GOJI BERRIES FOR ATHLETES

Aside from medicine and herbal tonics, goji berries have ample health benefits in athletic performance, promoting increased oxygen consumption, endurance and stamina, and reduced fatigue for longer training.

4 WAYS GOJI BERRIES BENEFIT ATHLETES

Improves Stamina and Endurance

Boosts Muscle Growth

Improves Blood Circulation and Oxygen Consumption

Improves Eye Health

BOOSTS STAMINA AND ENDURANCE

The goji berry is a rich source of antioxidants and vitamins, which help boost the body's stamina and endurance, which makes it a popular choice among athletes.

Increases energy levels.

Reduces recovery time.

Delays muscle fatigue.

The goji berry can help increase energy levels, reduce recovery time, and delay muscle fatigue, meaning you can train harder and longer at a high level, hence increasing your speed, endurance, and overall skill for better results.

Intense physical activity can cause free radicals to damage cells and prolong recovery times. Antioxidants, on the other hand, can reduce free radicals. By taking antioxidants that combat these free radicals, you can reduce your recovery time.

 

The goji berry is rich in polysaccharides and antioxidants such as Vitamin A and carotenoids, which help fight free radicals in the body that can cause damage to cells and lead to fatigue.

Additionally, Goji Berry helps improve oxygen uptake, making it easier for the body to get the oxygen it needs during exercise.

MAY BOOST MUSCLE GROWTH AND STRENGTHEN BONES

The vitamins found in goji berries play an essential role in boosting muscle growth and strengthening bones.

VITAMIN B3

Goji berries contain large amounts of niacin or vitamin B3, which is known for its muscle boosting properties.

Vitamin B3 increases muscle vascularity and testosterone production. B3 also helps to improve muscle repair, recovery times, and metabolism.

VITAMIN C

While oranges are considered an essential source of Vitamin C, goji berries have 500 times more potency.

Since Vitamin C plays such an essential role in the production of collagen, a vital structural protein found in your skeletal muscles, goji berries directly impact your body's ability to increase muscle mass and strengthen bones.

Lastly, the Vitamin C content found in goji berries acts as an antioxidant to help protect muscles against damage caused by oxidative stress.

CALCIUM

Surprisingly, goji berries are high in calcium, which your muscles need in order to contract and perform.

IMPROVES BLOOD CIRCULATION AND OXYGEN CONSUMPTION

Stimulates nitric oxide production.

Supplies oxygen to the muscles.

Clears away carbon dioxide and lactic acid.

Protects cells from oxidative stress.

Goji berries are rich in polysaccharides, which stimulate nitric oxide production, a gas that widens blood vessels and increases blood flow throughout the body. This can help carry more oxygen to the muscles.

It also helps clear away some byproducts of exercise, such as carbon dioxide and lactic acid, which might otherwise cause fatigue or soreness.

The super berry is also a good source of antioxidants, which protect cells from damage caused by oxidative stress.

Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to detoxify them. Free radicals are unstable molecules that can damage cells, leading to inflammation and tissue damage.

The antioxidants in goji berries can help protect cells from this damage and help improve the efficiency of the body’s oxygen metabolism.

Related: Protein Before Workout vs. After Workout: How to Get the Most Out of Your Protein Shake

IMPROVES EYE HEALTH

Goji berries improve eye health by:

Reducing Inflammation

Improving Blood Flow

Protecting Against Free Radicals

Goji berries' vitamin content and antioxidant properties improve eye health by reducing inflammation, improving blood flow, and protecting from free radicals.

Anthocyanins

Zeaxanthins

Vitamin A

Beta-Carotene

ANTHOCYANINS give goji berries their vibrant red color, helps to protect the retina from free radical damage while also protecting against UV damage, glaucoma, and cataracts.

ZEAXANTHINS, which are similar to anthocyanins, also protect the eyes from harmful UV rays.

Found in the retina, zeaxanthins protect the eyes from harmful blue light waves to reduce free radicals, inflammation, and the risk of eye disease.

VITAMIN A is essential for the cornea’s (the outer covering of the eye) function and the formation of the photopigment rhodopsin in the retina. Rhodopsin is needed for color perception and low-light vision.

BETA-CAROTENE slows down the effects of aging and helps to prevent dry eyes while supporting vision during the night.

HOW TO ADD GOJI BERRY TO YOUR DIET

Goji Berry Supplements

Goji Berry Juice

Dried Goji Berries

GOJI BERRY SUPPLEMENTS

Goji berry supplements are typically found in these three forms.

Dried Goji Berry Powder

Goji Berry Capsules

Goji Berry Juice

Dried goji berry powder can be sold individually or in sport supplements powders.

 

Typically you'll find goji berry powder added to plant protein powders as well as vegetable and fruit blends.

GOJI BERRY JUICE

Goji berry juice can be bought pre made or can be made at home if you have access to fresh berries.

DRIED GOJI BERRIES

One of the most popular ways to incorporate goji into one's diet is to add the dried berries to foods that you already eat.

Dried goji berries can be added to:

Herbal Teas

Granola, Trail Mix, and Energy Bars

Baked Goods

Oatmeal, Cereal, and Porridge

Smoothies and Smoothie Bowls

Soup, Pasta, and Rice Dishes

Basically, adding goji berries to your dishes is the icing on the cake.

You can add goji berries to any dish of your liking.

BOTTOM LINE

Goji berries are tiny berries that have ample benefits to your health and performance.

In addition to providing vitamins, minerals, and antioxidants, these berries may boost muscle growth, stamina, and endurance and improve oxygen consumption.

 

The efficacy and function of goji berries
Goji berries have a sweet taste and a neutral nature. Enters the liver and kidney meridians. Nourish the kidneys, moisten the lungs, nourish the liver, and improve eyesight. Treat liver and kidney yin deficiency, soreness and weakness in the waist and knees, dizziness, vertigo, blurred vision with tears, cough due to fatigue, thirst quenching, and nocturnal emissions.
1. Mingmu
Skilled in improving eyesight, hence commonly referred to as' bright eyed child '. Throughout history, medical practitioners have treated visual impairment and night blindness caused by liver blood deficiency and kidney yin deficiency, often using goji berries. The famous formula, Qiju Dihuang Wan, uses goji berries as the main medicine. Goji berries are also commonly used in folk medicine to treat chronic eye diseases, and steaming eggs with goji berries is a simple and effective dietary therapy.

2. Enhance immunity
Goji berries have the effect of enhancing the body's immune system, which can nourish qi, strengthen essence, nourish liver and kidneys, resist aging, quench thirst, warm the body, and have anti-tumor effects.

3. Reduce three highs
Regulate blood sugar, lower blood pressure, prevent and treat hypertension, heart disease, arteriosclerosis, and other diseases.

4. Promote gastrointestinal peristalsis
It also has functions such as stimulating brain nerves, stimulating respiration, and promoting gastrointestinal peristalsis.

The nutritional value of goji berries
Goji berries are rich in essential nutrients for eye health, such as carotenoids, vitamins A, B1, B2, C, calcium, and iron.
Betaine in goji berries can inhibit fat deposition in liver cells and promote liver cell regeneration, thus having a protective effect on the liver.

Selection of Goji berries
The color is very soft, shiny, and the flesh is full, while the dyed goji berries are mostly aged products from previous years. From a sensory perspective, the flesh is poor and lacks luster, but the appearance is very bright, with a bright red color. Especially the dyed goji berries are all red, even the small white spot at the stem of the goji berry is red, while the stem of a normal goji berry is white, with a small white spot.

Storage of Goji berries
It should be placed in a cool and dry place to prevent stuffiness, moisture, and insect damage.

The consumption method of goji berries
Lycium barbarum can be taken all year round. It is better to cook Congee in winter and make tea in summer.

#Skilled in improving eyesight
#Enhance immunity
#Regulating blood sugar levels
#Lowering blood pressure
#Prevention and treatment of hypertension
#Promote gastrointestinal peristalsis