Synopsis

Source of validity: Scientific
Rating (out of 5): 2

A "greens blend" is a proprietary mixture of powdered vegetables, fruits, algae, and other plant-based ingredients, commonly included in supplements marketed to bodybuilders. The scientific rationale for their inclusion in bodybuilding regimens is moderate but not robustly established. These blends often contain sources of micronutrients (vitamins, minerals), antioxidants, and phytonutrients that may help reduce oxidative stress, support immune function, and improve overall nutrient intake—factors that could indirectly benefit athletes undergoing intense training. Some small studies suggest that antioxidant-rich plant extracts may reduce exercise-induced oxidative damage and inflammation, potentially aiding recovery. However, direct evidence showing that greens blends specifically enhance muscle growth, strength, or direct bodybuilding outcomes is limited. Most research evaluates individual components (like spirulina, wheatgrass, or spinach extract) rather than proprietary mixtures, and the doses and bioavailability in blends can vary widely.

There is some scientific rationale for using greens blends to help fill potential gaps in micronutrient intake, especially in individuals with restricted diets. Nevertheless, their impact on bodybuilding-specific parameters such as hypertrophy, performance, or muscle recovery is not conclusively demonstrated. More rigorous, targeted studies are needed. Thus, the evidence supporting the use of greens blends for bodybuilding is rated as modest (2/5), with some supportive findings regarding general health and recovery, but insufficient direct validation for bodybuilding performance or muscle growth.

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