3 Fruits to Improve Health and Performance

By Kyle Moran | April 3, 2024 | Tags: Spotlight

When it comes to health and sports performance, nutrition plays a crucial role in fueling the body, enhancing endurance, and promoting faster recovery.

There are several fruits that offer various benefits for athletes, but apricots, mangos, and cherries stand out as powerhouse options.

Let’s take a look at how these fruits can help you perform your best.

Cherries: Nature’s Cheat Code

Cherries are rich in antioxidants, particularly anthocyanins, which have been studied for their sports performance benefits. These antioxidants help neutralize free radicals and reduce oxidative stress.

This can help lower muscle soreness and inflammation after training.

Here are some more of the key health and sports performance benefits associated with cherries.

Reduced muscle damage and inflammation. A study published in the Journal of the International Society of Sports Nutrition found that tart cherry juice lowers muscle damage and inflammation in athletes after intense exercise¹. Participants who drank tart cherry juice had reduced levels of markers such as C-reactive protein (CRP) and creatine kinase (CK), indicating lower muscle damage and inflammation. Basically, it’ll help keep you from being crazy sore after hard practice or workouts, meaning you can train and practice more frequently.
Improved exercise recovery. Another study published in the Journal of the International Society of Sports Nutrition looked at the effects of Montmorency cherry concentrate on recovery from intense strength training². Researchers found that cherry concentrate speeds up recovery of muscle strength and reduces total muscle damage.
Improved endurance performance. Cherries also have shown to help with endurance performance. In the European Journal of Applied Physiology, researchers looked at the effects of consuming cherry juice concentrate on endurance exercise performance³. They found that athletes who consumed the cherry juice concentrate had improved cycling performance and higher average power output compared to those who didn’t consume cherry juice.
Improved sleep quality. Cherries are a natural source of melatonin. Better sleep and more sleep can be a huge help to improve athletic performance⁴. A study published in the European Journal of Nutrition found that tart cherry juice supplementation increased total sleep time and improved sleep efficiency in athletes⁵.

Mangos: An Energy-Boosting Superfruit

Mangos are tasty and provide a ton of health and sports performance benefits. Let’s check out how snacking on mangos can help your health and performance.

Provides energy. Mangos are a rich source of “good” carbohydrates, which are the primary fuel for exercise. Consuming mangos before a workout provides a quick and sustained energy source.
Supports hydration. Mangos have a high water content, making them a hydrating choice for athletes. Staying hydrated is crucial for optimal sports performance as it affects muscle function, temperature regulation, and overall endurance.
Rich in vitamins and minerals. Mangos are packed with essential vitamins and minerals that support overall health and well-being. They are rich in vitamin C. This can help with recovery, collagen, and improving the immune system. Additionally, mangos contain potassium, which is essential for maintaining proper muscle function and preventing cramps.

Apricots: Nature’s Underrated Performance Fruit

Apricots are a small fruit that often gets overlooked but offers a multitude of benefits for athletes and active individuals. Let’s take a look at why snacking on apricots can help improve your health and performance.

Excellent source of Vitamin A. Apricots have a ton of vitamin A, which plays a crucial role in maintaining healthy eyesight. For athletes who rely on visual cues and precision movements, maintaining optimal eye health is essential.
Supports immune function. Apricots contain vitamins C and E, which play important roles in supporting the immune system. Intense exercise can temporarily suppress the immune system, making athletes more susceptible to infections and illnesses. Consuming apricots help improve the immune system and reduce the risk of illness.
Enhances muscle function. Apricots are a good source of potassium, a mineral that is essential for proper muscle function. Potassium helps maintain optimal electrolyte balance, supports muscle contractions, and prevents muscle cramps and fatigue.

Cherries, mangos, and apricots not only provide a ton of flavor but also offer myriad of health and sports performance benefits.

Cherries, with their antioxidant properties, help reduce muscle damage, inflammation, and enhance exercise recovery.

Mangos provide a quick and sustaining energy source, support hydration, and are rich in essential vitamins and minerals.

Apricots offer benefits for eye health, immune function, muscle function, and skin health.

Incorporating these fruits into an athlete’s diet contributes to enhanced endurance, faster recovery, and overall better performance. So, why not take advantage of nature’s performance-enhancing fruits and unlock your full athletic potential?

Sources:

Bell, P. G., et al. “Montmorency cherry juice reduces muscle damage caused by intensive strength exercise.” Journal of the International Society of Sports Nutrition 10.1 (2013): 22.
Levers, K., et al. “Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance-trained males.” Journal of the International Society of Sports Nutrition 12.1 (2015): 41.
Bell, Phillip Gerard, et al. “The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent sprint exercise.” European Journal of Applied Physiology 114.12 (2014): 2527-2538.
Howatson, G., et al. “Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.” European Journal of Nutrition 51.8 (2012): 909-916.
Losso, Jack N., et al. “Antioxidant properties of fresh and processed Michigan tart cherries.” Journal of agricultural and food chemistry 54.26 (2006): 9843-9849.