Iron Man USA — August 2017

18 AUGUST 201 7 | ironmanmagazine.com

E2G EAT TO GROW

offers more than half of your recommended daily intake in a

single serving! Why is that relevant to your gains and perfor-

mance goals? Vitamin C isn’t only what keeps you in the gym

and free of the flu. Thanks to its free-radical fighting antioxi-

dant count, it can also help keep you clear from pesky joint

pain, among other serious health issues it can help with like

heart disease.

Pineapple also provides you with manganese, which is a

foundational mineral key for good performance from the

ground up. You can’t pack on muscle without a solid frame

to start with – it’s only common sense – which is why you

should know (and care) that manganese plays a critical

role in the development of healthy bone structure and

cartilage formation.

An enzyme called glycosyltransferases is responsible for this

process in the body, but manganese is the cofactor needed

to set the wheels into motion. In other words, you can thank

manganese for quite literally laying the foundation for your

physique. Ample manganese in your diet ensures proper

development and maintenance of the skeletal system, as it

helps with continued growth, along with improved metabo-

lism of carbohydrates, lipids and amino acids. Research

places pineapple at the top of the list of foods naturally con-

taining this mineral.

Benefit #2: You Can’t Make Gains Without Carbs

Beyond its vitamin content, pineapple aids digestion though

its ideal makeup of carbs, crude fiber, water and potassium.

That makes it a friend in your overall quest for the ideal phy-

sique – one that’s low in body fat and high in muscle mass.

After all, pineapples help to regulate and improve digestion

and weight maintenance.

Any lifter already knows that it’s not just carbs, but the type

and timing that move the needle when it comes to your

muscle growth and maintenance, and pineapple provides an

ideal choice across the board. A one-cup serving contains 22

grams of carbs along with some healthy fiber and few calo-

ries. Consuming adequate carbs both pre and post workout

is key for optimal energy levels and the ability to strengthen,

recover and grow. Because pineapple is a relatively high glyce-

mic choice comprised of simple, easy-to-digest sugars, your

best bet is to toss some back as a post-workout carb.

Many studies have found that consuming high glycemic

carbohydrates after workouts, in conjunction with protein, en-

hances the formation of muscle. Think outside the box of rice

and chicken (or rice cakes and protein shakes), and enjoy a

livelier flavor like pineapple while upping your vitamin intake.

Benefit # 3: Delayed Soreness When Training

Excessive soreness and a body that doesn’t snap back as

quickly as you’d like can be more than an annoyance. It can

be a major hindrance to your training. Bromelain supplements

are commonly used to treat those aches and pains.

But did you know that pineapple delivers the exact same

benefits, 100% naturally? How so? Bromelain is derived

from pineapple!

The proteolyric enzyme itself aids our digestion and breaks

down protein in the body. Since bodybuilders are typically

eating protein-heavy diets, they need this boost in digestion

more than most, so a diet rich with bromelain is a no brainer.

The vitamin C content in pineapple has also been studied

with relation to its decreased muscle soreness after athletic

performance and it’s been shown that the vitamin can have

a major impact on reducing the inflammation and resulting

soreness you might experience following a heavy weight ses-

sion. A study published in the International Journal of Sport

Nutrition and Exercise Metabolism found that men experi-

enced a significant reduction in muscle soreness in the first

24 hours after exercising when they took a vitamin C supple-

ment before and after working out.