Participants will be asked to refrain from eating berries for 48 hours, drinking alcohol for 24 hours and consuming caffeine for 12 hours prior to reporting for their baseline test, and all subsequent visits to the lab. This will be confirmed via self-report form. All visits to the lab will be completed between the hours of 0700 and 0900 in order to ensure each participant arrives fasted. For baseline testing, occurring on Day 0, participants will determine their 1 repetition maximum (1RM) back squat using standardized protocols set forth by the National Strength and Conditioning Association. Following their 1RM determination, participants will receive a dual energy X-ray absorption scan to determine body composition. On Day 6, 24 hours leading into the next visit, participants will be asked to record food and fluid intake via a standard diet log and collect urine output in a urine collection jug for 24 hours. This visit will require participants to come to the lab to pick up a diet log and urine collection jug. On Day 7, participants will report to the lab and offer a blood sample from an antecubital vein. They will then undergo a standardized warm up, which will consist of 5 minutes at a self-selected pace on a treadmill, followed by two sets of 10 body weight squats, 10 glute bridges, and 10 lunges on each leg. Following the warmup, participants will complete an acute heavy resistance exercise protocol (AHREP), which will consist of 6x10 repetition maximum (10RM) back squat, with two minutes rest between sets. This protocol was chosen due to its effectiveness in eliciting a large inflammatory response in other studies. Working set load will be estimated by taking 75% the 1RM weight, which estimates 10RM. Following each set, participants will be asked to rate their effort on a scale of 6-20. Immediately following completion of the exercise, participants will provide another blood sample, before a standardized cool down where they will be asked to walk at a comfortable pace on a treadmill. On Day 8, approximately 24 hours after completion of AHREP1, participants will return to the lab for another blood draw and complete a muscle soreness questionnaire and a self-reported muscle function questionnaire. Prior to leaving the lab, they will be given 42 bottles containing 16.9ozs of berry-infused water, or plain water, which they will be instructed to drink 2 times per day, starting after they leave the lab. On Day 9, approximately 48 hours after completion of AHREP1, the participants return to the lab for another blood draw and another muscle soreness questionnaire. On Day 27, 24 hours leading into the next visit, participants will be asked to record food and fluid intake via a standard diet log and collect urine output in a urine collection jug for 24 hours. This visit will require participants to come to the lab to pick up a diet log and urine collection jug. On Day 28 of the study, participants will return to the lab as a compliance check. They will receive another 42 drinks, (berry-infused water or plain water) as well as offer a blood sample. They will fill out a Pittsburg Sleep Quality Index form and a Profile of Mood States form. On Day 41, 24 hours leading into the next visit, participants will be asked to record food and fluid intake via a standard diet log and collect urine output in a urine collection jug for 24 hours. This visit will require participants to come to the lab to pick up a diet log and urine collection jug. On Day 42 of the study, participants return to the lab and offer a blood sample. They will then undergo a standardized warm up. Following the warmup, participants will complete a second AHREP. Immediately following completion of the exercise, participants will provide another blood sample, before a standardized cool down where they will be asked to walk at a comfortable pace on a treadmill. On Day 43, approximately 24 hours after completion of AHREP2, participants will return to the lab for another blood draw and complete a muscle soreness questionnaire and a self-perceived function questionnaire. On Day 44, approximately 48 hours after completion of AHREP2, the participants return to the lab for another blood draw and another muscle soreness questionnaire and self-perceived function questionnaire. At this point the participation in the study will be concluded and participants compensated for their efforts.
