The purpose of this clinical trial is to determine how certain food items affect oxidative stress, inflammation, and performance recovery from exercise induced muscle damage in a resistance trained population. The main questions The investigators aim to answer are the following:

• Do Haskaps speed the recovery of oxidative stress and inflammation markers after an intense lower body workout in resistance trained adults?
• Do Haskaps speed the recovery of performance measures after an intense lower body workout in resistance trained adults?
• The data collected in this investigation may also be used to ask additional questions not yet identified. For example, the investigators may use the stored samples to evaluate how the blood metabolites of participants differ before and after intense exercise. These additional questions are called secondary analyses. Please note that no genetic analysis will be conducted and racial and ethnic differences among participants will not be used in any secondary analyses.

Researches will compare Haskap juice to a color, flavor and carbohydrate matched placebo to see if Haskaps speed recovery in inflammation, oxidative stress and performance.

• Participants will be asked to drink either Haskap juice or placebo and follow a low polyphenolic diet
• Participants will perform an intense resistance workout
• Participants will have their blood drawn before and after the workout
• Performance will be analyzed at 24, 48 and 72 hours after the workout

The main goal of the clinical trial is to learn more about how the haskap berry impacts the recovery process form intense resistance training. Haskap berries are very high in several compounds that function as antioxidants, such as polyphenols and vitamin C, which have many health promoting effects. For example, antioxidants lower inflammation and oxidative stress, which is known to cause damage to cells, proteins, and DNA. Oxidative stress is a result of excess free radicals, which are unstable molecules that can be created, along with inflammation, during intense exercise. This combination of excessive harmful byproducts in the body can cause soreness and decrease muscle performance experienced after a workout. However, the antioxidants in foods have the ability to neutralize free radicals that are produced and may reduce the time to recover from exercise.

To do this, a parallel, randomized, double blind, placebo controlled clinical trial of Haskap versus a placebo on resistance trained individuals will be completed. Participants will complete an intense workout consisting of barbell back squats and leg extension. Participants will drink either Haskap juice or placebo and follow a low polyphenolic diet for a total of 11 days. Participants will have their blood drawn before supplementation, before, immediately after and 8, 24, 48, and 72 hours after the workout to track recovery of blood markers. Performance will be analyzed via vertical jumps on force plates, maximal voluntary contraction of the quadriceps on a biodex, and speed of the squat at 24, 48, and 72 hours post workout.

Inclusion Criteria:

• 2+ years of barbell squat experience
• Currently squatting at least once a week

Exclusion Criteria:

• BMI <18 or > 40 kg/m^2
• potential allergy to Haskap or placebo ingredients
• anti-inflammatory, weight loss, anabolic steroids, testosterone, or other drugs that may interfere with the measures of the study or any other medications that may interfere with study measures
• pregnant or lactating woman
• diagnosis with type 1 or type 2 diabetes, hypo-/hyperthyroidism or any other condition that may interfere with study measures
• smoke cigarettes
• lower extremity injury within the last year
• currently following a special diet including vegan, vegetarian, low carbohydrate, or ketogenic.
• currently consuming any of the following products: tart cherry juice, pomegranate juice, or 1 or more cups of acai or other berries per day.

Placebo and haskap interventions were designed to be comparable in taste, carbohydrate content, and appearance.