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Food Facts

www.ironmanmagazine.comPears, apples and other white fruits contain the flavonoid quercetin in their skins, according to the March ’12 Prevention. Quercetin protects against stroke.

Omega-3 fats build muscle. Acccording to the July/August ’11 Well Being Journal, a study led by Bettina Mittendorfer at the Washington University School of Medicine in St. Louis showed that “adding four grams of omega-3 fatty acids (DHA and EPA) to the diet for eight weeks produced significant increases in muscle mass.” The study was performed with elderly subjects, but the findings have implications for younger people as well.

Beets can improve your workouts. Acccording to Bottom Line Publications’ Secret Superfoods, the nitrates in beet juice provide the benefit, “opening the blood vessels and reducing the amount of oxygen that the body needs.” Hmm, how about a powdered beet-juice preworkout supplement?

Blueberries are good for your digestion. Swedish researchers found that the fiber in blueberries reduces intestinal inflammation, lowering the risk of colitis and colorectal cancer.

—Becky Holman

Instantized Creatine- Gains In Bulk

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