Improving Endurance With Apples

April 4, 2011

Must See Nutrition Videos

Everyone’s heard the old expression, “An apple a day keeps the doctor away.” But according to researchers from Osaka City University Graduate School of Medicine in Japan, apples can do more than prevent illness. They can also help you conquer your competition by improving endurance.

In the school's study, 18 healthy volunteers received either Applephenon [a polyphenol extract from unripe apples] or a placebo of vitamin C [ascorbic acid]. They were then were put through two fatigue-inducing workload trials on a bicycle ergometer for two hours at a time. Thirty minutes after the start of the tests and 30 minutes before the end, the subjects also performed non-workload trials at maximum velocity for 10 seconds.

Researchers found maximum velocity was higher in the group that  received Applephenon prior to the test than among those who received the placebo. This led to the conclusion that Applephenon mimics antioxidant activity, reducing physical fatigue.

While the jury is still out on its long-term effects, it seems that the polyphenol in apples can be used as a part of a pre-workout meal, helping to keep physical fatigue at bay.

Additional Benefits
Research from the University of Massachusetts Lowell in 2006 suggested that drinking apple juice increases production of neurotransmitters, resulting in improved memory. If you've ever forgotten a play going from the sideline to the huddle, including more apple juice in your diet is something to consider.

Herbal medicine recipes also use uncooked apples to combat diarrhea and gastric flu. We’re not carrying a brief for herbal medicine, but unless you’re Michael Jordan, anything that helps stave off the flu is welcome. Not to mention, athletes need to be on the field to show off their talents, not in the bathroom.

Another benefit of including apples in your diet is weight loss. The fiber in apples [about five grams in one medium-sized apple] absorbs water, expanding the stomach so you feel full sooner. Just make sure you don’t peel the apple, since two-thirds of the fiber, along with antioxidants, are in the skin. However, feel free to wash it with water to avoid ingesting pesticides.

Research on apples continues, but clearly they have benefits for high-intensity athletes looking to maintain weight and keep a high level of athleticism throughout the duration of a game.

Sources:  NaturalStandard.com; iOneHealth.com

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 199,152
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,519
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,374
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,467
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,057
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
11 Food Services That Deliver Ready-Made Nutritious Meals

11 Food Services That Deliver Ready-Made Nutritious Meals

6 Healthy Foods You're Overeating

6 Healthy Foods You're Overeating

How to Eat Healthy at a Dingy Sports Bar

How to Eat Healthy at a Dingy Sports Bar

7 Foods That Are Ruining Your Workouts

7 Foods That Are Ruining Your Workouts

Fuel Up Fast With 4 Smoothies From the New York Giants

Fuel Up Fast With 4 Smoothies From the New York Giants

4 'Bad Foods' That Might be Good for You

4 'Bad Foods' That Might be Good for You

Are You Eating Too Much Protein?

Are You Eating Too Much Protein?

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

Healthy (and Unhealthy) BBQ Ideas For Athletes

Healthy (and Unhealthy) BBQ Ideas For Athletes

Why You Should Say No to Diet Foods

Why You Should Say No to Diet Foods

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The Healthiest (And Unhealthiest) Ways to Eat Chicken

3 Fruits and 3 Vegetables Athletes Must Eat

3 Fruits and 3 Vegetables Athletes Must Eat

Healthy Eating at Restaurants: Decoding a Diner Menu

Healthy Eating at Restaurants: Decoding a Diner Menu

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

Registered Dietitians Reveal Their Favorite Ways to Eat Fruit

Registered Dietitians Reveal Their Favorite Ways to Eat Fruit

5 'Good Foods' That Might Be Bad for You

5 'Good Foods' That Might Be Bad for You

How Undereating Can Make You Gain Weight

How Undereating Can Make You Gain Weight

Create a Nutritious Breakfast with This Simple Formula

Create a Nutritious Breakfast with This Simple Formula

Binge Eating Disorder and Athletes

Binge Eating Disorder and Athletes

Load Up on These Foods at Your Backyard Barbecue

Load Up on These Foods at Your Backyard Barbecue

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

Salad Showdown: Which Greens Are the Healthiest?

Salad Showdown: Which Greens Are the Healthiest?

5 Ways Junk Food Can Mess With Your Head

5 Ways Junk Food Can Mess With Your Head

9 Athlete-Approved Peanut Butter Sandwiches

9 Athlete-Approved Peanut Butter Sandwiches

9 Foods to Eat When You Want to Lose Fat

9 Foods to Eat When You Want to Lose Fat

5 Simple Food Swaps That Make Eating Out Healthier

5 Simple Food Swaps That Make Eating Out Healthier

The Boston Cannons' ‘Keep It Real’ Eating Plan

The Boston Cannons' 'Keep It Real' Eating Plan

Small Change, Big Difference: 5 Foods You Should Buy Organic

Small Change, Big Difference: 5 Foods You Should Buy Organic

The Cheat Meal Day: Why It's Not So Smart

The Cheat Meal Day: Why It's Not So Smart

10 Athlete-Approved High-Protein Cereals

10 Athlete-Approved High-Protein Cereals

12 Foods Every Athlete Should Eat

12 Foods Every Athlete Should Eat

You Should Eat the Peel of These 12 Fruits and Vegetables

You Should Eat the Peel of These 12 Fruits and Vegetables

6 Eating Mistakes That Undo Your Workouts

6 Eating Mistakes That Undo Your Workouts

5 'Healthy' Side Dishes That Are Worse Than French Fries

5 'Healthy' Side Dishes That Are Worse Than French Fries

5 Healthy Foods That Got a Bad Rap

5 Healthy Foods That Got a Bad Rap

What to Eat If You Hate Bananas

What to Eat If You Hate Bananas

Brown Rice vs. White Rice: Does It Really Matter?

Brown Rice vs. White Rice: Does It Really Matter?

Terrible Toppings: The 5 Worst Things We Put on Food

Terrible Toppings: The 5 Worst Things We Put on Food

Healthy Makeovers for 3 Classic Meals

Healthy Makeovers for 3 Classic Meals

How Friends and Family Affect Your Food Choices

How Friends and Family Affect Your Food Choices

5 Protein-Packed Recovery Shakes

5 Protein-Packed Recovery Shakes

5 Foods That Are Stunningly High in Sodium

5 Foods That Are Stunningly High in Sodium

Where the Paleo Diet Falls Short

Where the Paleo Diet Falls Short

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

A Sneaky Food Additive Athletes Should Avoid

A Sneaky Food Additive Athletes Should Avoid

How Marc Gasol Got Better by Overhauling His Diet

How Marc Gasol Got Better by Overhauling His Diet

5 Delicious Ways to Make Junk Food Less Junky

5 Delicious Ways to Make Junk Food Less Junky

YardBarker