Carrie Ruxton, dietitian: “A low-cost and effective sports drink”
Research shows that natural apple juice helps support athletic recovery, especially in winter conditions.
Coinciding with the 2026 Winter Olympic Games, a study reveals that natural apple juice may be a simple and effective option for athletes recovering after training or competing in cold, high-intensity environments.
The research, led by Patrick Diel, a scientist at the German Sport University in Cologne, and published in the international journal Nutrients, examined whether drinking apple juice after intense exercise triggers the same inflammatory response in the body as beverages with added sugars or artificial sweeteners that are commonly used post-workout.
The study analyzed athletes’ intestinal health before and after an ultramarathon, comparing the effects of drinking apple juice diluted with water versus a beverage containing the same amount of sugar but without the fruit’s natural compounds. The results showed that although both intense exercise and sugar intake can disrupt the intestinal barrier, the natural compounds in fruit juice help mitigate these effects.
Athletes who consumed natural apple juice recovered intestinal barrier function more quickly than those who drank the sugar-only beverage.
In another phase of the study involving amateur athletes, researchers observed that consuming diluted apple juice after a race influenced a protein called CD14, which supports immune system function. In addition, athletes who drank fruit juice reduced their stress markers faster than those who consumed the sugar-only drink.
Recovery
“These findings offer a fresh perspective how to best replenish our bodies,” said Patrick Diel told The Times. “Simply diluting cloudy apple juice and drinking it after playing sports or exercising seems to be an easy and healthy option which supports both gut health and immune function.”
“I would encourage athletes, fitness enthusiasts and casual gym-goers to add a serving of around 150ml of cloudy apple juice to their sports bottle and top up with tap water for a low-cost and effective sports drink,” recommended Carrie Ruxton, a dietitian who was not a part of the study. “Not only will this mixture keep us hydrated, it also provides energy-giving natural sugars and polyphenols to promote optimal recovery.”
“For those training in cold weather or feeling inspired by the Winter Olympics, our bodies need healthy carbohydrates to recover properly after exercise, particularly in harsher conditions,” she told Sustain Health.
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