By Drew Mulvey MS, CDN, CNS, CLT, PNL1, CPT
This is probably one of my favorite fruits. Why? I love the bitter and sweet taste that it delivers and makes me think of virgin pina Coladas and getting caught in the rain in Hawaii. (I had to!). Not only do they offer a nice flavor to your dishes, but they are also full of amazing health benefits.
Pineapples are very widely known for their anti-inflammatory benefits. This is due to the content of bromelain, a powerful compound responsible for this effect. This is incredibly important for athletic performance and recovery as long bouts of training and exercise can increase oxidative stress in the body. Bromelain is not only beneficial for decreasing inflammation but can also be used as a digestive aid! In fact, bromelain is known as a protease that helps with the digestion of protein. This also can help with better muscle recovery as protein helps to repair and rebuild damaged tissues.1 Speaking of muscle recovery, in mice, bromelain appeared to activate beneficial immunomodulatory proteins in response to cellular stress. After a hard gym session or long ride, we need a level of inflammation to repair our muscles and our cells. This is even more of an excuse to have a little pineapple after your workout session.
Pineapple is a little high in sugar but after a 30-60 HIIT workout or 90-minute steady-state cardio, your muscle glycogen (fuel source) is used up and needs to be repleted. This also can help with recovery and prevention of the “bonk” for those longer rides and runs.
Other properties these lovely yellow fruits house are anticlotting (antithrombotic and fibrinolytic), anticancer, regulating the immune system, and can decrease the side effects associated with antibiotics! (The latter is pretty amazing!) This can decrease the amount of time it takes to recover from training and missing days from training.
Why else are pineapples so beneficial for the athlete? It contains about 131% of one’s daily recommended intake of Vitamin C (about 131 mg).2 Vitamin C is not only important for immune health but as a potent anti-inflammatory, aiding in the regeneration of the body’s natural antioxidant glutathione which can improve recovery from workouts. It is also incredibly important for joint health as it is the cofactor in the production of collagen. If you are an endurance athlete or older athlete this is very important to maintain! Pineapple includes other vitamins and minerals such as magnesium and potassium to prevent muscle cramping, and vitamin B6 to help with melatonin production for sleep and decrease inflammation.2
Pineapples are loaded with antioxidant compounds such as flavonoid quercetin. In a recent single-blind controlled study, female athletes supplemented with 500 mg quercetin for one week demonstrated a reduction in lactic acid levels and improved running times.3
So what are you waiting for? Add in a little pineapple today and start fueling your athletic performance!
Want an amazing recipe? Check out a previous article for a fresh idea!
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References:
1) Rathnavelu V, Alitheen NB, Sohila S, Kanagesan S, Ramesh R. Potential role of bromelain in clinical and therapeutic applications. Biomed Rep. 2016;5(3):283-288. doi:10.3892/br.2016.720.
2) Reinhard, T. Superfoods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, NY. 2014.
3) Akkaya B, Salıcı O. Investigation of the Effects of Quercetin and Resveratrol Consumption on Lactic Acid Levels and Running Performance of Elite Adolescent Athletics Distance Runners. Progr Nutr [Internet]. 2021 Sep. 16 [cited 2022 Apr. 27];23(S2):e2021283. Available from: https://mattioli1885journals.com/index.php/progressinnutrition/article/view/12032
