Goji berries: a new superfood for athletes?

 Still little known in the West, goji berries are beginning to take their place in superfoods

Used for millennia in China, goji berries seem to be particularly interesting for endurance sports. Will we soon find goji berries on running or cycling supplies? And what about bodybuilding sports?

Origin of goji berries

Goji berries in traditional Chinese medicine

Goji berries, fruits of the shrub "lyciet", have their origins in Asia, and more precisely in China. Indeed, Taoist doctors began to use these berries more than 2000 years ago. In traditional Chinese medicine or TCM, the fruit is used to treat pathologies related to the kidney, liver, and lungs. In addition, it would help to fight fatigue. Goji berries are perceived by TCM as a miraculous weapon for eternal youth, beauty, and health.

It is one of the most nutritious fruits in the world. 15g is enough to provide the recommended daily allowance of antioxidants.

Their path to Europe

Goji berries have been found in Europe since about the 1990s. In the vast majority of cases, berries are marketed in the form of dried fruits, powders, capsules, or herbal teas. Recently, the fruits have also been harvested in Europe. Prized in Asia, goji berries are becoming more and more popular in France. Indeed, their nutrient density gives them a place next to other superfoods for sports people.

Essential properties for athletes

A fruit very rich in antioxidants

Shocks, inflammations, and muscle contractions due to sports efforts increase the production of free radicals, which destroy our cells and thus promote cellular aging. These free radicals are at the origin of oxidative stress, which can be harmful to our health. Goji berries are rich in antioxidants, such as zinc or selenium, which help fight these free radicals. Antioxidants are essential for athletes to prevent diseases, but also injuries and inflammations during exercise.

These antioxidants are also the reason why berries are prized for eternal youth: the fight against free radicals slows down the aging of our cells and thus maintains beautiful skin.

One of the most nutritious fruits in the world

Goji berries are not only rich in zinc and selenium but contain a total of 21 macro-and trace elements. Essential also for athletes: iron, which participates in the oxygenation of our organs and muscles.

There is also calcium, essential for the proper functioning of the bone system and thus for the prevention of fatigue fractures.

Goji berry contains essential vitamins and amino acids

Now let's turn to vitamins. Berries contain vitamins of group B, specifically vitamins B1, B2, B3, and B6. These vitamins participate in the proper functioning of the nervous system and promote the metabolism of macronutrients, therefore carbohydrates, proteins, and fats.

In addition, berries are rich in vitamin C, an antioxidant vitamin that strengthens our immune system and contributes to the healing of wounds and fractures.

Speaking of macronutrients: goji berries contain 18 amino acids, including 8 essential amino acids. Amino acids are components of proteins. The so-called essential amino acids cannot be synthesized by our body and must imperatively come from nutrition.

One of these amino acids participates – together with antioxidants – in the anti-aging effects of the skin. Indeed, the berries would promote the production of collagen, an amino acid that improves the elasticity of the skin and protects our joints.

Then, beta-sitosterols, phytosterols present in this fruit, help fight against inflammations related to sport. In addition, they would be immunomodulating and thus contribute to modulate the immune defenses. Other benefits of these phytosterols: prevention against cardiovascular diseases, reduction of bad cholesterol, and anti-cancer properties.

A fruit for endurance sports?

Goji berries offer many benefits for the endurance athlete

All these benefits mentioned demonstrate the added value of berries for athletes, and especially for endurance sports: fight against free radicals, protection of joints, oxygenation of the body, prevention of fatigue fractures.

Other points reinforce this hypothesis: berries would participate in regulating blood sugar. During endurance sports, this can prevent hypoglycemia and help better manage energy expenditure during long-term efforts.

Then, in the form of dried fruits, they provide 350 calories per 100 grams and thus make it possible to quickly fill the energy reserves.

But berries can also be consumed before exercise, thanks to their low glycemic index.

It is therefore quite relevant to consume goji berries before or during an endurance effort.

But also for bodybuilding sports

Goji berry contains amino acids and collagen that promote muscle recovery, mass gain, and fat elimination

If goji berries are, indeed, particularly interesting in endurance sports, their properties are just as beneficial for bodybuilding sports. The amino acids present in this fruit allow the distribution of muscle cracks after strength training, promoting muscle mass gain. In addition, as mentioned above, vitamin B6 present in berries allows better assimilation of proteins.

Then, collagen would stimulate the secretion of growth hormone and allow a better gain of muscle mass. At the same time, it would participate in the loss of fat mass and would thus be beneficial during periods of muscle dryness.

In addition, the antioxidant properties of goji berries are just as important for bodybuilding sports as for endurance sports.

Attention to certain pathologies

Very beneficial for health, goji berries seem to have side effects for people with hypertension. In addition, it would be better for people taking coagulants to limit their consumption of goji berries.

Where to find goji berries?

You will find goji berries in organic stores or in the grocery department of your supermarket. Be careful, buy them organic to avoid the pesticides often present on these fruits.

How to consume goji berries?

As indicated in the introduction, we find in particular goji berries in the form of dried fruit in France. Here are some ideas for consuming these dried fruits:

• With herbal tea: put the goji berries in a cup of hot water. Allow infusing for at least 10 minutes. For even more taste, add for example mint leaves, verbena, or pieces of ginger.
• Rehydrated berries: after drinking your infusion, you can eat the rehydrated berries! Filled with water, they will stimulate your intestinal transit.
• Salad with goji berry dressing (for two people): wash half a salad and two tomatoes. Cut the tomatoes into quarters. In a small bowl, mix 2 tablespoons of linseed oil, 2 tablespoons of balsamic vinegar, a salt, and pepper intake. Add 2 tablespoons of dry goji berries. Let it infuse for at least 5 minutes. Serve the salad with the dressing.
• Flan Chia with goji berries: mix 3 tablespoons of Chia seeds, 25 grams of goji berries in the form of chopped dried fruits with 150 ml of milk or vegetable drink. Leave in the refrigerator for at least 2 hours.
• Broccoli and goji berries in the oven (for 2 people): preheat the oven to 200°C.  Wash and cut broccoli into rosettes. Pour 1 tablespoon of olive oil over it, salt, pepper, and bake for 30 minutes. Add 2 tablespoons of goji berries in the form of dried fruit for the last 5 minutes. Serve hot or cold (this recipe also works with cauliflower!)