Improving Endurance With Apples | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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...
More Cool Stuff You'll Like

The Best Foods for Digestive Health

If you've ever taken antibiotics or struggled with common digestive issues like constipation and diarrhea, then your digestive tract has taken a...

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

How Friends and Family Affect Your Food Choices

4 'Bad Foods' That Might be Good for You

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

6 Eating Mistakes That Undo Your Workouts

10 Athlete-Approved, High-Protein Healthy Cereals

Where the Paleo Diet Falls Short

You Should Eat the Peel of These 12 Fruits and Vegetables

The Case for Red Meat

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

5 Non-Boring Ways To Eat Chicken

10 Easy Ways to Eat Real Food

Tips for Healthy Weight Gain

Terrible Toppings: The 5 Worst Things We Put on Food

Healthy (and Unhealthy) BBQ Ideas For Athletes

5 Protein-Packed Recovery Shakes

5 'Good Foods' That Might Be Bad for You

5 Ways to Fuel Your Early Morning Workout

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

Fuel Up Fast With 4 Smoothies From the New York Giants

5 Healthy Foods That Got a Bad Rap

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

7 Foods That Are Ruining Your Workouts

5 Ways Junk Food Can Mess With Your Head

How to Eat Organic Without Breaking the Bank

Salad Showdown: Which Greens Are the Healthiest?

Why You Need Dietary Fiber

Are You Eating Too Much Protein?

12 Foods Every Athlete Should Eat

5 Foods That Are Stunningly High in Sodium

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Load Up on These Foods at Your Backyard Barbecue

11 Food Services That Deliver Ready-Made Nutritious Meals

5 Nutritional Power Combos for Athletes

3 Fruits and 3 Vegetables Athletes Must Eat

Spice Up Your Healthy Cooking With These Lively Combos

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

Diet Changes: 5 Tips to Help You Stick to Your Plan

A Sneaky Food Additive Athletes Should Avoid

Healthy Makeovers for 3 Classic Meals

9 Athlete-Approved Peanut Butter Sandwiches

The 6 Worst Foods for Athletes

How Undereating Can Make You Gain Weight

The Boston Cannons'

How to Deal With Your Sugar Cravings

Living Near Fast Food Could Increase Your Odds of Obesity

5 Delicious Ways to Make Junk Food Less Junky

The Healthiest (And Unhealthiest) Ways to Eat Chicken