And vegetable consumption was found to be positively associated with muscle power and adolescents. But that's not who really needs it. What about the consumption of fruit and vegetables and risk of Frailty in the elderly? Higher fruit and vegetable consumption was associated with lower Frailty as well. And a dose-response me. Manner meaning more fruit less Frailty and more vegetables to, but these were all observational studies, which can't alone prove cause and effect. What happens when you put foods to the test? Well, no positive influence ingesting, chia seed oil and human running performance, but there was an effect found for spinach supplementation, on exercise-induced oxidation stress and by spinach supplementation that meant they just gave some guys, some fresh Spinach leaves one gram per kilo. So like a quarter of a bunch of day for two weeks, then they have them run a half marathon and they found that chronic daily. Oral supplementation of spinach meaning, like eating a salad had alleviating effects unknown, markers of oxidative stress and muscle damage, and here's what happens. When you run a half marathon without spinach, a big spike in oxidative stress, blood Mound aldehyde levels that stays up hours or even days later. In the spinach group the before. And after two weeks of spinach doesn't seem to make much of a difference, but put the body under pressure and then you can really see the difference. Your body is better able to deal with the stress and if you look at the resulting muscle damage as measured by creating kinase leakage from your muscles, that, that's an enzyme that should be in your muscles. Not leaking out into your blood. You start out at about a hundred and go up to After the half marathon right after two hours later but it's the next day we're really feel it that delayed onset muscle soreness with CK levels, reaching 600 before coming back down. Okay, that's without spinach though on spinach, you get a similar immediate post race bump, but that next day, where spinach really shines, you don't get that. Same next day, Spike and so, for a competitive athlete, That quicker recovery, may get you back training. You know, harder sooner, they attribute this to the anti-inflammatory effects of spinach, same with black currant juice after some hardcore weightlifting, muscle damage, indicators, go up and stay up, where's the same lifting drinking berries and it goes up, but comes right back down. But these were just measures of a biomarker of muscle soreness. What about actual soreness?