Blueberry · raw

Per 100 g, raw blueberry provides roughly 57 kcal, 0.7 g of protein, 12 g of carbohydrates, 0.4 g of fat and 3 g of fibre. It is a moderately caloric fruit: denser than the strawberry, but very reasonable given its nutritional value. It contains about 84% water, which makes it refreshing, and its small size makes it easy to portion by the handful, with no preparation at all.

Its carbohydrates are mostly fructose and glucose, accompanied by fibre that slows their absorption. Its glycemic index stays moderate, around 40 to 53 depending on sources, and its glycemic load per portion is low. You can therefore use it either as a light carbohydrate source before training or as an enjoyable dessert fruit, without fearing a slump linked to a blood sugar spike.

The blueberry is famous for its richness in anthocyanins, the blue-purple pigments that give it its colour and belong to the polyphenol family. These compounds are widely studied for their antioxidant activity and for their possible role in cardiovascular and cognitive health. It also provides vitamin C, vitamin K and manganese, which are useful for metabolism and for the upkeep of connective tissue.

For an athlete, the interest is twofold. On one hand, intense training generates oxidative stress, and regularly eating colourful fruits is a good way to support your defences. On the other, some studies suggest that blueberries may slightly reduce soreness and speed up recovery, but the effects remain modest. Consider them a bonus within a varied diet, not a miracle supplement.

During a cut, a 100 to 150 g portion of blueberries costs 57 to 85 kcal: a very good compromise to satisfy a sweet craving. Mixed into fromage blanc or skyr, it turns a neutral product into an indulgent dessert. The fromage blanc bowl with blueberries and almonds recipe is a good example: plenty of protein, fibre, good fats and antioxidants for a controlled total.

During a bulk, the blueberry is an excellent complement to your carbohydrates: add it to your oats, your pancakes or your shake to raise carbs and micronutrients without heaviness. Oat and blueberry pancakes are a classic and effective breakfast before a leg session. You can also combine them with Greek yogurt and peanut butter to raise calories easily.

Fresh blueberries are ideal in season, from June to September, but their price is often high. Frozen blueberries are an excellent alternative: they are harvested ripe and frozen quickly, which preserves their anthocyanins very well. They are often cheaper, available all year and perfect for smoothies, porridges and home baking. Just check that there is no added sugar.

Dried or powdered blueberries require more vigilance. Dried, they concentrate sugars and calories: over 300 kcal per 100 g, and they are often coated with sugar or oil. They remain handy on a hike or in a trail mix, but weigh them. Juices and jams lose most of the fibre and mainly bring sugars: always favour the whole fruit.

Choose firm, deep blue blueberries covered with a fine whitish bloom, the natural film that protects the fruit and shows its freshness. Avoid wrinkled, dull, soft fruits or ones leaving juice at the bottom of the punnet. A reddish tint indicates they are still unripe and will be more sour. Do not wash them when you buy them: moisture speeds up mould.

In the fridge, they keep five to ten days in an airy container, on paper towel. Rinse them only before eating. To keep them for several months, freeze them flat on a tray, then transfer them to a bag: they stay separate and easy to portion. You can use them still frozen in a shake, or add them straight to a pancake batter without thawing.

Blueberries fit everywhere: in a morning porridge, in a skyr bowl with chia seeds, in a protein smoothie with whey and a little spinach, or as a topping on crepes. For a quick dessert, warm them for two minutes in a pan with a little lemon zest: they burst and form a natural coulis to pour over Greek yogurt or fromage blanc.

The most common mistakes: believing blueberries have no calories because they are small, buying "blueberry" muffins or cereals that contain hardly any and a lot of sugar, or cooking them too long, which makes them bland. Also remember to include them regularly, two to four times a week, rather than one big exceptional portion.

Before training, allow about an hour and a half to two hours before the session for a full meal, or thirty to sixty minutes for a light snack. A bowl of oats with a handful of blueberries and a little skyr provides slow-release carbohydrates, protein and gentle fibre. Avoid eating a huge amount right before running if your digestion is sensitive.

After the session, the goal is to refill your carbohydrates and supply protein. A whey shake with frozen blueberries, a banana and milk gives a thick, almost ice-cream texture and easily covers 30 g of protein. Blueberries add antioxidants and freshness, while the banana supplies the potassium and quick glucose your body needs.