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Dear athletes,

I would like to introduce you to one of my favorite groups of fruits that can be a real support for your training—berries! Do you know why they are worth including in your diet?

Here are a few reasons:

1. Packed with antioxidants. Berries are rich in antioxidants such as vitamin C, polyphenols, and flavonoids, which help fight free radicals and prevent cell damage. This contributes to faster muscle recovery after workouts and reduces the risk of injury.
2. Great source of fiber. Fiber is essential for healthy digestion and regulation of blood glucose levels. Berries are rich in fiber, which can help prevent energy drops during long runs and keep you feeling full for longer.
3. Low in calories and low glycemic index. Berries are low in calories and have a low glycemic index, meaning they won't cause a rapid spike in blood sugar levels. Therefore, they can be a great addition to a runner's diet, especially during long training sessions when you need quick energy.
4. Support for brain health. Research suggests that consuming berries can positively affect cognitive functions and brain health. Nutrients found in berries, such as anthocyanins, may help improve memory and concentration, which can be useful during training and running competitions.
5. Easy to add to your diet. Berries can be easily added to many dishes and meals, such as oatmeal, yogurt, smoothies, salads, or homemade energy bars. They are an excellent ingredient for preparing a quick and nutritious meal before and after workouts.

If you still have doubts about including berries in your daily diet, I hope the above arguments will inspire you to make this healthy decision.

Remember that what we consume has a significant impact not only on our training but also on our overall health and well-being. Therefore, it is worth experimenting with different types of fruits and vegetables to discover what best supports your running goals and leads to achieving peak performance.

And when you head out for training or competitions, don't forget appropriate clothing. Waterproof jackets can be a key element, especially in uncertain weather conditions. They allow you to train comfortably, whether it's raining or sunny. Make sure your sportswear is not only comfortable but also functional.