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A balanced diet always has to include fruit. And if you are an athlete, with more reason, since many of them are rich in vitamins, fiber, mineral salts, and energy with high content of soluble carbohydrates of rapid availability. And of course, with lots of water, which favors something as important as hydration, something essential when practicing any sport. We are going to review our 10 best fruits for athletes:
Banana is the king of fruit for athletes. It provides energy in an immediate way, magnesium, potassium (one piece contributes 12% of the recommended daily dose), and fiber (another 12%). It is ideal to be consumed while exercising, because it also helps reduce the feeling of fatigue.
It is not surprising that it is the fashionable fruit, since it is a true wonder for all the properties that it brings to our body. Its consumption gives us vital fatty acids for a correct cellular nutrition. In fact, it has more potassium than bananas, is rich in fiber, and is a very potent source of energy and nutrients, as it contains vitamins K, C, B5, B6 and E, folic acid, and oleic acid, which helps regulate cholesterol levels.
The orange, the grapefruit and the tangerines, and in general all the citrus fruits, are the best sources of vitamin C, that among other virtues, favors the resistance when we expose ourselves to the effort during the physical activity. Our organism provides antioxidants and is excellent for strengthening the immune system. As if that were not enough, they help fight against dehydration, one of the Trojan horses that anyone who exercises should fight against. Of course, we recommend your immediate consumption, because we leave it for a while the fruit is oxidized and all the properties are gone.
Take note: cherries, blueberries, strawberries, blackberries, raspberries … All are wonderful to be consumed before playing sports, since they have a very low glycemic index (something essential when it comes to sports), are rich in antioxidants , thanks to polyphenols, and in Vitamin C.
Pears and apples
No, it is not the joke of that policy. These fruits, very popular among people who play sports for their ease of consumption, help us to be well hydrated, provide fiber to our body, and are a great way to regulate the level of insulin in our body.
Eye, that this tropical fruit is a great ally for athletes for many reasons: it is an excellent diuretic, improves the health of our skin by its large amount of vitamin A, increases natural defenses by its large doses of vitamin C, and by If it were not enough, it is an excellent ally against constipation due to its high fiber content.
Raisins, dates, dried apricots or dried apricots, and prunes are excellent sources of potassium, iron and fiber. But they have particularities. For example, dried apricots are ideal for slimming diets combined with sports work, for their low glycemic index, while dates and raisins, with a much higher glycemic index, are great to recover or be taken while doing a demanding sporting activity like a mountain day, for example.
Pineapple is another fruit that is always recommended for athletes, mainly because of its high water content, because it is rich in vitamins C, B1 and B6, and minerals such as potassium or folic acid. But it is one of the jewels in the crown because it is also an important source of slow-absorbing carbohydrates, ideal to be consumed before physical activity. Its low glycemic index stimulates the progressive release of insulin, something that makes the blood glucose become more stable and helps maintain our energy during a training session.
Melon and watermelon
The queens of fruits in summer. Its moderately high glycemic index is ideal for energy recovery. But what is more important: they are two fruits with more than 90% water, so they are ideal to hydrate after a good sports session, and therefore help to recover the salts lost by sweat. In the case of watermelon, its high fiber content helps eliminate toxic elements from our body. Both are great to be consumed in states of fatigue or weakness and in situations where the muscles hurt after intense training.
The grape is a jewel for its antioxidant power. Therefore, it is ideal to recover after an intense sports practice, such as aerobic sports such as cycling or running. It is a fruit with a high fiber content, and provides ideal carbohydrates as an energy source. And we have not finished, because they are also a source of potassium, magnesium, essential for muscle development, and vitamin C.