An apple a day may keep the doctor away, but it will also keep fat away while making you bigger and stronger. Apples not only supply a good source of slow-digesting carbs — which makes them great to eat before workouts — but they’re also a rich source of apple polyphenols. Research from Japan has shown that these specialized polyphenols increase muscle strength and endurance. One way they’re believed to boost endurance is by increasing the amount of fat the body burns, which spares muscle glycogen, helping you stay stronger for longer. The apple polyphenols appear to stimulate the activity of genes that increase fat burning so that you gain lean muscle, not bodyfat. The antioxidant properties of these polyphenols also have been shown to aid muscle recovery.
Serving Size: 1 apple Nutrients: 110 calories, 0 g protein, 30 g carbs (slow-digesting), 0 g fat Value Added: Approximately 200 milligrams apple polyphenols
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