Will an Apple a Day Keep the Doctor Away AND Enhance my Athletic Performance?

Have you ever wondered whether the saying, “an apple a day keeps the doctor away,” is true? 

Apples have many health benefits and therefore, help to ensure that you perform your best.  They are nutrient-rich, sodium-free and contain no heart unhealthy (saturated or partially hydrogenated) fat or cholesterol.  They contain a variety of vitamins and minerals that work to keep you in top shape.

Of the vitamins that apples contain, vitamins A and C, beta carotene (the precursor for vitamin A), lutein and zeaxanthin are present in the greatest amounts with small amounts of folate and the B vitamins (excluding vitamin B12).5   

Vitamin A, beta carotene, lutein and zeaxanthin are essential for eye health.  Vitamin C plays a host of important roles in your body, such as: 1) aiding in the production of collagen, a connective tissue that holds muscles, bones, and other tissues together; 2) enhancing your body’s ability to absorb iron and folate from plant sources of food; 3) healing cuts, wounds and injuries; and 4) helping to boost your immunity by protecting your body from infection. 

Potassium is the most abundant mineral found in apples. Potassium plays a role in 1) fluid and mineral balance in and out of body cells; 2) maintaining your normal blood pressure by reducing the effects of sodium on blood pressure; 3) transmitting nerve signals, and 4) helping your muscles contract.  Because potassium is an electrolyte that is lost in sweat, it is essential that active individuals consume adequate amounts of this mineral daily.  Apples, like all fruits and vegetables, contain vitamins and minerals that help to maintain your health.  Eating one each day will certainly help to reduce your visits to the doctor.

Apples make a great snack for athletes since they contain complex carbohydrates which provide you with “a more sustained energy boost” than highly processed or high sugary foods.  Enjoy an apple with nuts, cottage cheese, cheese, yogurt or nut butter one to two hours before a workout.  The apple provides your body with carbohydrates (the main energy source for working muscles) and the protein is required to build and repair muscles and also helps to keep you feeling full for a greater amount of time. 

Based on the above information, there is some truth to the saying, “An apple a day keeps the doctor away.”  Apples contain various health-and sports performance-promoting nutrients.  Fortunately, because there are many different varieties of apples, you should be able to find one that you like. 

Be adventurous this fall and try a new variety.  Enjoy them as a snack with peanut butter, sprinkle sliced apples with cinnamon or nutmeg and bake, add them to pancakes or muffins, or use them in salads and main dishes.  For delicious apple recipes, read next week's blog. 

Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT.  She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups.  For more information, call 860-917-6131 or go online to www.fitnutrition.net.  Join FitNutrition, LLC on Facebook.