By Drew Mulvey MS, CDN, CNS, CLT, CISN and Andreas Sorosiak
June 12, 2024
I am keeping up the tropical theme from the month of May! (Last month’s fruit of the month was pineapple!) Papaya is another warm weather powerhouse that has so many performance and health benefits, particularly in terms of gut health and muscle recovery after strenuous exercise. Check out the details below!
Nutrient Rich
The papaya ranked among the top five for its nutritional benefits fruits. (1) The papyaa ranked among 38 common fruits based on nutritional scores and the percentage Recommended Daily Allowance for its pro-vitamin A, ascorbic acid (also known as vitamin C), potassium, folate, and fiber. (2) Each of these have their health benefits and are essential for humans to consume. Pro-vitamin A and ascorbic Acid (vitamin C) are high in antioxidants that help prevent cell damage in the human body by getting rid of free radicals and reactive oxygens in the body 3. (3)
Better Digestion and Gut Health
Papaya contains an enzyme known as papain. This compound is known as a protease, or an enzymes responsible for digesting proteins in the gut and breaking it down into smaller fragments. This is INCREDIBLY important for the athlete and anyone suffering from autoimmune as these key fragments are responsible for proper muscle growth and recovery, adrenal function, production of digestive enzymes and several immunological functions to keep the body up and running.
Athletic Performance and Muscle Recovery Benefits
When looking at athletic performance and training, during an intensive training regimen inflammation of muscles is bound to occur and while inflammation is necessary for a small injury or during the first stage of healing (muscles). In a recent study, athletes subjected to difficult bouts of eccentric training loads (exercise that increases inflammatory proteins and can contribute to DOMS or potential muscle damage) were give a combination protease supplement composed of papain, bromelain (from pineapple), calcium citrate and other fungal enzymes. Results showed that ingestion of proteases after eccentric exercise decreased inflammation and muscle strength losses. (4) Although diet was not “monitored” and this was given as combination therapy, ingestion of proteases may be beneficial for that post workout recovery!
Athletes are recommended to consume food high in vitamin C for their anti-inflammatory properties and promotion of collagen synthesis. The mixture of the Vitamin A, Vitamin C, and antioxidants provide anti-inflammatory benefits work together in helping/preventing muscle inflammation after exercise and suppress oxidative damage from sport or endogenous stress from autoimmunity. Vitamin C is also essential for adrenal health while Vitamin A which is important for protecting the ovaries from oxidative damage.
Be sure to buy papaya organic as GMO papaya can contain compounds that may create allergies.
Let’s Connect!
Looking for ways to really optimize your nutrition for better health, quality of life and performance outcomes with less pain, better energy, and have a relationship with foods that empower you to fuel your body to meet with all outside demands?
Let’s talk! I work close with athlete with autoimmune and eating disorders to break the unhealthy cycles of under eating, vastly improve vitality and quality of life, empower one to make the best fueling choices for their individualized needs and grasp a vibrant relationship with food to reach one’s athletic and life potential! If that sounds like you, let’s connect and get you reaching your goals! Sign up for a FREE 1-1 Ice Breaker Call today!
References:
- Nakasone, H. Y., & Paull, R. E. Tropical fruits. 1998; pp. xvi+-445.
- Liebman, B. (1998). Fantastic fruit. Nutrition Action Healthletter. 1998; 25(4), 14-16.
- Lim, Y. Y., Lim, T. T., & Tee, J. J. Antioxidant properties of several tropical fruits: A comparative study. Food Chemistry. 2007; 103(3), 1003–1008. https://doi.org/10.1016/j.foodchem.2006.08.038
- Buford TW, Cooke MB, Redd LL, Hudson GM, Shelmadine BD, Willoughby DS. Protease supplementation improves muscle function after eccentric exercise. Med Sci Sports Exerc. 2009 Oct;41(10):1908-14. doi: 10.1249/MSS.0b013e3181a518f0. PMID: 19727022.
