Learn which performance boosting substances are found in apples, pears, cranberries, pomegranate and quince.
Apples and pears
There may well be something in that old saying about apples ‘keeping the doctor away’ that could be particularly beneficial to endurance athletes.
It’s the polyphenols which are its headline nutrients. One polyphenol in particular – quercetin – not only supports the immune system but can also help improve endurance.
Japanese researchers discovered that apple extract proved much better at staving off fatigue during bike tests when compared with a vitamin C placebo.
Pears are a great source of fibre along with vitamin C and potassium. One pear will provide about a quarter of your daily recommended fibre intake.
Cranberries, pomegranate and quince
Quince is a low calorie fruit with similar anti-oxidant and anti-inflammatory properties to pears – in addition to packing plenty of fibre.
Fruits like these that are rich in vitamin C help remove dangerous oxygen-free radicals from the body as well as serving to build up immunity.
Pomegranate juice has been linked through numerous studies to reduced incidence of atherosclerosis (hardening of the arteries). Cranberries are also linked to better heart health.
Cranberry extract was recorded as supporting peak athletic performance by augmenting blood flow after a series of 3k cycle time trials.