6 energetic fruits essential for sportsmen and women
If you want to progress in your physical condition, you must practice sport regularly, but you must also continue a series of healthy habits. One of them is nutrition, and in nutrition we find we can talk about proteins, carbohydrates or fats we eat, but also about fruit, our protagonist today. There are fruits that give energy to the sportsmen, so we can eat them before or during the training but also after the exercise to recover.
1. The banana
When we talk about energetic fruits for sportsmen and women, we all think of bananas, a fruit with a high glycemic index. Because of its soft texture and the simplicity of transporting its nutrients, it is an ideal fruit to eat while exercising. Not only is it energizing, but it also helps to reduce the feeling of fatigue and tiredness.
2. The oranges
Like other citrus fruits such as grapefruit or tangerine, oranges are the best sources of vitamin C, which, among many other things, promotes tolerance to care throughout physical activity. For this reason, you should not miss out on your diet to start at the gym or play sports day after day. The key lies in its antioxidants and its benefits for the immune system. They also help to avoid dehydration, one of the greatest risks to athletes. Another of their benefits is that they improve the absorption of iron. However, it is essential to avoid oxidation of the fruit or to prepare it too early, as it loses its properties in such a case.
3. The red fruits
Strawberries, cherries, cranberries, blackberries…. fruits that we should eat before playing sports because they are rich in antioxidants, and have a low glycemic index. Those responsible for their antioxidant – and anti-inflammatory – properties are polyphenols, but they also have interesting levels of vitamin C. Due to their low glycemic index, they are an indispensable complement to meals even before training, and you can add them to your snack or breakfast.
Focusing on specific fruits, we find that strawberries also assist us in producing collagen, which strengthens our bones and muscles. In addition to this, they avoid the appearance of bruises and assist in monitoring blood sugar levels. As far as cherries are concerned, one of their most notable peculiarities is that they help us to reduce muscular pains, and they are a very interesting fruit to consume both on their own and in fruit juices or energy shakes.
4. The raisins
While many athletes rely on glucose supplements even before sports for energy, multiple studies have shown that raisins have exactly the same effect as glucose supplements and are cheaper than these gels, which do not always and always please the whole world. All this without forgetting that raisins provide us with such interesting nutrients when it comes to sports as potassium, iron or fiber.
5. Dehydrated fruits
But not only raisins have benefits for athletes, other dried fruits such as dates, plums or dried apricots are rich in potassium, essential for acid-base balance, muscle contraction or neuromuscular activity. Still this way, there are differences between them. For example, dates or raisins, with a high glycemic index, are ideal as recuperators or to take during a long sports activity, while apricots, whose glycemic index is lower, can be included in the diet of those who want to lose weight in the gym and at different meals.
6. Watermelon and melon
We finish with 2 of the indispensable fruits in summer and that, thanks to their high or moderate glycemic index, are really good to recover energy. But if we add watermelon or melon in the fruits and diet for athletes, it is also because of that more than ninety percent of water that helps rehydration after an intense sport activity, especially watermelon. Besides this, due to their sweet taste, they are 2 fruits really well received by the little ones, who also need these energizing fruits.
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