{"id":6580,"date":"2026-03-18T16:30:31","date_gmt":"2026-03-18T16:30:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6580"},"modified":"2026-03-18T16:30:34","modified_gmt":"2026-03-18T16:30:34","slug":"blackberries-the-underrated-superfruit-every-athlete-should-know-about","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/blackberries-the-underrated-superfruit-every-athlete-should-know-about\/","title":{"rendered":"\u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940: \u0905\u0902\u0921\u0930\u0930\u0947\u091f\u0947\u0921 \u0938\u0941\u092a\u0930\u092b\u094d\u0930\u0942\u091f \u091c\u093f\u0938\u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u0930 \u090f\u0925\u0932\u0940\u091f \u0915\u094b \u092a\u0924\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f"},"content":{"rendered":"<p>\u0906\u092a \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u092e\u0948\u0915\u094d\u0930\u094b\u091c\u093c \u092a\u0930 \u0928\u091c\u093c\u0930 \u0930\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0928\u0940\u0902\u0926 \u0915\u093e \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0905\u092a\u0928\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u093e \u0938\u092e\u092f \u092c\u0928\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 &#8211; \u0932\u0947\u0915\u093f\u0928 \u0915\u094d\u092f\u093e \u0906\u092a \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0915\u0947 \u0938\u092c\u0938\u0947 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092a\u0930 \u0938\u094b \u0930\u0939\u0947 \u0939\u0948\u0902? \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u091b\u094b\u091f\u0947, \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0935\u093e\u0932\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0905\u0915\u094d\u0938\u0930 \u0905\u0928\u0926\u0947\u0916\u0940 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948, \u092b\u093f\u0930 \u092d\u0940 \u0935\u0947 \u090f\u0915 \u0909\u0932\u094d\u0932\u0947\u0916\u0928\u0940\u092f \u092a\u094b\u0937\u0923 \u092a\u0902\u091a \u092a\u0948\u0915 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0935\u0938\u0942\u0932\u0940 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u092b\u094b\u0915\u0938 \u0924\u0915 \u0938\u092c \u0915\u0941\u091b \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u090f\u0915 \u0928\u091c\u093c\u0930 \u092e\u0947\u0902<\/h2> <p>\u090f\u0915 \u0915\u092a (144 \u0917\u094d\u0930\u093e\u092e) \u0915\u091a\u094d\u091a\u093e \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u090f\u0915 \u0938\u093e\u092b \u092e\u0948\u0915\u094d\u0930\u094b \u0938\u094d\u092a\u094d\u0932\u093f\u091f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0932\u0917\u092d\u0917 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0916\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092e\u0947\u0902 \u092b\u093f\u091f \u092c\u0948\u0920\u0924\u093e \u0939\u0948:<\/p> <ul class=\"wp-block-list\"><li><strong>Calories<\/strong>: 62 kcal<\/li> <li><strong>Carbohydrates<\/strong>: 14g<\/li> <li><strong>Fiber<\/strong>: ~8g<\/li> <li><strong>Fat<\/strong>: 1g<\/li> <li><strong>Glycemic Index<\/strong>: 25 | <strong>Glycemic Load<\/strong>: 4<\/li> <\/ul> <p>\u091c\u0940\u090f\u0932 \u0938\u0902\u092f\u094b\u091c\u0928 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u090a\u0930\u094d\u091c\u093e \u091c\u093e\u0930\u0940 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0915\u094b\u0908 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u094d\u092a\u093e\u0907\u0915\u094d\u0938 \u0928\u0939\u0940\u0902, \u0915\u094b\u0908 \u0915\u094d\u0930\u0948\u0936 \u0928\u0939\u0940\u0902 &#8211; \u091c\u093f\u0938\u0938\u0947 \u0909\u0928\u094d\u0939\u0947\u0902 \u090f\u0915 \u0906\u0926\u0930\u094d\u0936 \u092a\u094d\u0930\u0940-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u093e\u0930\u094d\u092c \u0938\u094d\u0930\u094b\u0924 \u092f\u093e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u094d\u092e\u093e\u0930\u094d\u091f \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092c\u0928\u093e \u0926\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 <em>(USDA FoodData Central, 2023)<\/em><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/03\/blackberries-nutrition-infographic.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u092a\u094d\u0930\u092e\u0941\u0916 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u093e\u092d<\/h2> <h3 class=\"wp-block-heading\">\u0930\u093f\u0915\u0935\u0930\u0940 \u0914\u0930 \u0915\u094b\u0932\u0947\u091c\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940<\/h3> <p>\u090f\u0915 \u0915\u092a \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 <strong>30.2 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940<\/strong> &#8211; \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u092e\u0942\u0932\u094d\u092f \u0915\u093e \u0932\u0917\u092d\u0917 34%\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u094b\u0932\u0947\u091c\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948, \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u092c\u093e\u0926 \u0938\u0940\u0927\u0947 \u0938\u0902\u092f\u094b\u091c\u0940 \u090a\u0924\u0915 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0935\u094d\u092f\u093e\u092f\u093e\u092e-\u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0911\u0915\u094d\u0938\u0940\u0921\u0947\u091f\u093f\u0935 \u0924\u0928\u093e\u0935 \u0915\u094b \u092c\u0947\u0905\u0938\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092e\u0947\u0902 \u090f\u0915 2020 \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e <em>Nutrients<\/em> \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0940 \u0917\u0908 \u0915\u093f \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0938\u0942\u0932\u0940 \u092e\u0947\u0902 \u0924\u0947\u091c\u0940 \u0932\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u0906\u0902\u0924 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0928\u093f\u0930\u0902\u0924\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u0907\u092c\u0930<\/h3> <p>\u092a\u094d\u0930\u0924\u093f \u0915\u092a \u0932\u0917\u092d\u0917 8 \u0917\u094d\u0930\u093e\u092e \u092b\u093e\u0907\u092c\u0930 \u092a\u0930, \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u092b\u0932\u094b\u0902 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u0939\u0948\u0964 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u092e \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u0924\u0943\u092a\u094d\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948 &#8211; \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927 <em>The Lancet<\/em> (2019) \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u092e \u0939\u0943\u0926\u092f \u091c\u094b\u0916\u093f\u092e \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u0938\u0947 \u0915\u093e\u092b\u0940 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0939\u0921\u094d\u0921\u0940 \u0915\u0940 \u0905\u0916\u0902\u0921\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K<\/h3> <p>\u090f\u0915 \u0915\u092a \u0932\u0917\u092d\u0917 29 \u090f\u092e\u0938\u0940\u091c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 &#8211; \u0926\u0948\u0928\u093f\u0915 \u0932\u0915\u094d\u0937\u094d\u092f \u0915\u093e \u090f\u0915 \u0924\u093f\u0939\u093e\u0908 \u0938\u0947 \u0905\u0927\u093f\u0915\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0914\u0930 \u0918\u0928\u0924\u094d\u0935 \u092e\u0947\u0902 \u0938\u0940\u0927\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964 \u092d\u093e\u0930\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092d\u093e\u0930 \u0915\u0947 \u0924\u0939\u0924 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u093e \u0917\u0948\u0930-\u092a\u0930\u0915\u094d\u0930\u093e\u092e\u094d\u092f \u0939\u0948\u0964 <strong>\u0928\u094b\u091f:<\/strong> \u092f\u0926\u093f \u0906\u092a \u0930\u0915\u094d\u0924 \u0915\u094b \u092a\u0924\u0932\u093e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0926\u0935\u093e (\u091c\u0948\u0938\u0947, \u0935\u093e\u0930\u092b\u093e\u0930\u093f\u0928) \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0932\u0917\u093e\u0924\u093e\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902 \u0914\u0930 \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u0915\u0940 \u0916\u092a\u0924 \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0905\u092a\u0928\u0947 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915 \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930\u0947\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u091a\u092f\u093e\u092a\u091a\u092f \u0914\u0930 \u0918\u093e\u0935 \u092d\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0948\u0902\u0917\u0928\u0940\u091c<\/h3> <p>\u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u0921\u093f\u0932\u0940\u0935\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 <strong>\u092a\u094d\u0930\u0924\u093f \u0915\u092a 0.9 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0902\u0917\u0928\u0940\u091c<\/strong> &#8211; \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0938\u0947\u0935\u0928 \u0915\u093e \u0932\u0917\u092d\u0917 \u0906\u0927\u093e\u0964 \u092e\u0948\u0902\u0917\u0928\u0940\u091c \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0914\u0930 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u091a\u092f\u093e\u092a\u091a\u092f \u092e\u0947\u0902 \u090f\u0915 \u0938\u0939\u0915\u093e\u0930\u0915 \u0939\u0948 \u0914\u0930 \u090f\u0902\u091c\u093e\u0907\u092e \u092a\u094d\u0930\u094b\u0932\u093f\u0921\u0947\u091c\u093c \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948, \u091c\u094b \u0915\u094b\u0932\u0947\u091c\u0928 \u0917\u0920\u0928 \u0914\u0930 \u0918\u093e\u0935 \u092d\u0930\u0928\u0947 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 <em>(National Institutes of Health, Office of Dietary Supplements)<\/em><\/p> <h3 class=\"wp-block-heading\">\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u092b\u094b\u0915\u0938<\/h3> <p>\u092e\u0947\u0902 \u090f\u0915 \u0938\u092e\u0940\u0915\u094d\u0937\u093e <em>Journal of Agricultural and Food Chemistry<\/em> \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092c\u0947\u0930\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0928\u094d\u092f\u0942\u0930\u094b\u0907\u0928\u094d\u092b\u094d\u0932\u0947\u092e\u0947\u0936\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0928\u094d\u092f\u0942\u0930\u0949\u0928 \u0938\u093f\u0917\u094d\u0928\u0932\u093f\u0902\u0917 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0909\u092e\u094d\u0930 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0917\u093f\u0930\u093e\u0935\u091f \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0924\u0947\u091c \u092b\u094b\u0915\u0938 \u0914\u0930 \u0924\u0947\u091c \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0938\u092e\u092f \u0909\u0924\u0928\u093e \u0939\u0940 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948 \u091c\u093f\u0924\u0928\u093e \u0915\u093f \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917\u0964<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/03\/athlete-blackberries-post-workout.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/h2> <p><strong>\u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0938\u0947\u0935\u093e\u0930\u0924<\/strong>: 1 \u0915\u092a (144 \u0917\u094d\u0930\u093e\u092e) \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928<\/p> <p><strong>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u092e\u092f<\/strong>:<\/p> <ul class=\"wp-block-list\"><li><strong>Pre-workout<\/strong>: 30\u201360 minutes before training \u2014 the low-GI carbs provide steady fuel<\/li> <li><strong>Post-workout<\/strong>: Blend with protein powder and Greek yogurt to support recovery<\/li> <li><strong>Morning<\/strong>: Add to oatmeal or a smoothie bowl to start the day with antioxidants<\/li> <\/ul> <p><strong>\u0938\u0930\u0932 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0949\u092e\u094d\u092c\u094b<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>Blackberry + banana + whey protein smoothie<\/li> <li>Blackberry + spinach + almond butter bowl<\/li> <li>Frozen blackberries + Greek yogurt + granola parfait<\/li> <\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/03\/blackberry-smoothie-prep.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0928\u0940\u091a\u0947 \u092a\u0902\u0915\u094d\u0924\u093f<\/h2> <p>\u092c\u094d\u0932\u0948\u0915\u092c\u0947\u0930\u0940 \u092a\u094d\u0930\u091a\u093e\u0930 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u0920\u094b\u0938 \u092a\u094b\u0937\u0923 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928-\u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0905\u092a\u0928\u093e \u0938\u094d\u0925\u093e\u0928 \u0905\u0930\u094d\u091c\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947, \u0914\u0930 \u092e\u0948\u0902\u0917\u0928\u0940\u091c \u0915\u0947 \u0938\u093e\u0925 &#8211; \u0938\u092d\u0940 \u092a\u094d\u0930\u0924\u093f \u0915\u092a 65 \u0915\u0948\u0932\u094b\u0930\u0940 \u0938\u0947 \u0915\u092e &#8211; \u0935\u0947 \u090f\u0915 \u0938\u093e\u0925 \u0935\u0938\u0942\u0932\u0940, \u0936\u0930\u0940\u0930 \u0938\u0902\u0930\u091a\u0928\u093e, \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0938\u0902\u091c\u094d\u091e\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u0915\u093e\u0930\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0909\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0947 \u0930\u094b\u091f\u0947\u0936\u0928 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0921\u0947\u091f\u093e \u0915\u094b \u092c\u093e\u0924 \u0915\u0930\u0928\u0947 \u0926\u0947\u0902\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>Sources: USDA FoodData Central (2023); Aune et al., The Lancet (2019); Carey et al., Journal of Agricultural and Food Chemistry; National Institutes of Health \u2013 Office of Dietary Supplements; Nutrients, Vol. 12 (2020).<\/em><\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>Disclaimer<\/strong>: This article is for informational purposes only and does not constitute medical or nutritional advice. Consult a registered dietitian or healthcare provider before making significant changes to your diet, especially if you have a pre-existing medical condition or take prescription medication.<\/p> <\/blockquote> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0906\u092a \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u092e\u0948\u0915\u094d\u0930\u094b\u091c\u093c \u092a\u0930 \u0928\u091c\u093c\u0930 \u0930\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0928\u0940\u0902\u0926 \u0915\u093e \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0905\u092a\u0928\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u093e [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19287,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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