Proteolytic Enzymes (And Why You Should Eat the Pineapple Core)
I was cutting up a pineapple the other day (which I learned how to do on YouTube and I am now very proud of) and was about to throw out the core when Scott asked me “You really throw that whole part out?” Well yeah, I thought. It’s all tough and gross compared to the juicy chunks from the rest of the fruit.
But then I realized it was A LOT of fruit to be throwing away. So I quickly googled “Can I eat the pineapple core.” And I hate to admit it since my undergrad was in dietetics, but I completely forgot that the majority of bromelain was found in the core!
What the Heck is Bromelain?
One of the big health benefits of pineapple is that it contains high amounts of bromelain, which is an anti-inflammatory proteolytic enzyme. Bromelain has also been found to have anticancer and antimicrobial properties. Ongoing research has shown positive effects on the respiratory, digestive, and circulatory systems, and potentially on the immune system. Plus it is often used a natural remedy for joint pain and stiffness (1).
Besides just overall health, proteolytic enzymes like bromelain are also great for athletic performance. Studies have shown that bromelain can reduce exercise-induced muscle damage and inflammation which leads to improved recovery, especially after intense workouts.
For example, in one study fifteen highly trained cyclists were given either bromelain or a placebo during six days of competitive racing in a randomized, double-blind, placebo-controlled trial. Bromelain supplementation reduced subjective feelings of fatigue and was associated with a trend to maintain testosterone concentration (2).
In a separate study that combined bromelain with several other proteolytic enzymes (pancreatic enzymes, trypsin, papain, bromelain, amylase, lipase, lysozyme, and chymotrypsin) protease supplementation helped decrease soft tissue injury from intense exercise. Ten matched pairs of male participants ran at a downhill at a −10% grade for 30 min at 80% of their predicted maximal heart rate. The participants consumed two protease tablets or a placebo four times a day beginning 1 day before exercise and lasting a total of 4 days. The group taking the proteolytic enzymes had superior recovery of contractile function and diminished effects of delayed-onset muscle soreness after downhill running when compared with the placebo group (3). And if you’ve ever woke up the day after a lot of downhill running, that’s a pretty big deal!
Proteolytic Enzymes
You don’t really hear much about using proteolytic enzymes, but they have a ton of health benefits, especially if you are someone dealing with chronic inflammation. This could be from chronic diseases like diabetes, heart disease, obesity, and hypertension, or even just from a poor diet filled with overprocessed foods. You also deal with lots of inflammation and muscle damage if you are someone that trains or works out daily and at high intensities.
Anything that is causing a lot of inflammation and oxidative stress to the body will have detrimental effects. Not only will you feel more fatigued and run down, but systemic inflammation can affect the way you digest and metabolize food, your ability to think clearly, and how well your immune system is functioning.
Other than pineapple, some great sources of proteolytic enzymes include:
Papaya
Kiwi
Asparagus
Yogurt
Ginger
Sauerkraut
Kimchi
Obviously, these food sources have antioxidant and health benefits beyond just those of proteolytic enzymes. Which is all the more reason to include a wide variety of fruits and vegetables in your diet every day. On days that you can’t get 5-7 servings of different fruits and veggies in your diet, there are some great supplements available to help fill in the gaps. However, you want to make sure you’re choosing products that are made in quality facilities with the most bioavailable ingredients so you’re not wasting your money or risking your health.
Whole foods are always going to be your best bet, but I’ll admit I have trouble getting in a wide array of different fruits and veggies every day, especially if I am traveling. So I do take a daily multivitamin pack that contains an antioxidant blend along with a super greens mix with antioxidants, proteolytic enzymes, and probiotics. This helps me recover from my training and be ready to go back at it every day. I have also been seeing TONS of patients with upper respiratory infections and COVID over the last several weeks and I really want to keep my immune system functioning at its highest level.
As always, if you have any questions about diet, supplements, or workouts, don’t hesitate to ask!
References:
Chakraborty, A. J., Mitra, S., Tallei, T. E., Tareq, A. M., Nainu, F., Cicia, D., ... & Capasso, R. (2021). Bromelain a potential bioactive compound: a comprehensive overview from a pharmacological perspective. Life, 11(4), 317.
Shing, C. M., Chong, S., Driller, M. W., & Fell, J. W. (2016). Acute protease supplementation effects on muscle damage and recovery across consecutive days of cycle racing. European journal of sport science, 16(2), 206-212.
Miller, P. C., Bailey, S. P., Barnes, M. E., Derr, S. J., & Hall, E. E. (2004). The effects of protease supplementation on skeletal muscle function and DOMS following downhill running. Journal of sports sciences, 22(4), 365-372.