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Gpointstudio / Getty
Mangos, bananas, grapes ̵
Data from the 2015-2020 Food Policy for Americans show that 85 percent of Americans do not meet the requirements Daily recommended amount of fruit that ranges from one and a half to two cups of fruit a day. In addition to dietary fiber, which most Americans do not get enough, fruit also contains a number of antioxidants, potassium and phytochemicals, which have been proven to help prevent chronic diseases and prevent inflammation caused by excess visceral fat, if any.
Manuel Villacorta, MS, RD, Author of Flat Belly 365: The Good-Friendly Superfood Plan to Throw Pounds All Year, Fight Inflammation, and Feel Great says, "None Food, not even fruit is fattened if you do not overeat it. During my 20 years of advising clients, I have never seen anyone in my office claiming to have gotten fat from eating too many bananas. "
Although you may have heard that sugar increases problematic insulin, Villacorta explains," If you have a well-functioning pancreas, high levels of insulin do not cause fat storage and you burn that sugar for energy. "
Your body needs energy, especially when exercising. In addition, sugar alone does not have the power to fatten you unless you have a calorie surplus, says Villacorta.
View Post on InstagramAnd my first stop in Lima-Peru … The open market to get my delicious fruit for the week. Papaya, mango, lucuma, mamey, pineapple and aguaymantos (Pichuberry) So good that you're home # fruits #eatyourcolors #lima #peru #registereddietitian #peruvian #nutrition #manuelvillacorta
How can fruit contribute to your workout?
Fruit contains carbohydrates that can be quickly absorbed and used by the body. It gives your body "a great boost of energy before any form of training (cardio or weight training)," explains Jim White, RDN, ACSM Certified Physiotherapist, Jim White Fitness and Nutrition Studio owner, White recommends To combine fruit with a small source of protein (such as cream cheese, yoghurt or egg) to not only help, but also to promote muscle synthesis Can be taken as a source of carbohydrate after exercise to compensate for glycogen losses during exercise.
Fruit is also a good choice if you first go to the gym in the morning and do not have time. If you eat fruit as a quick pre-workout snack, White recommends eating it 20 to 30 minutes before your workout. If you have one hour to digest it, combine it with a small protein source to avoid muscle injury. The fruits also contain antioxidants that can reduce the oxidative stress that arises during exercise. An 2017 literature review titled "Tart Cherry Juice in Athletes: A Literary Review and a Commentary" found that eating Tart Cherry Juice correlated with a faster recovery time and improved athlete performance.
Are some fruits better for your workout than others?
White explains that "high-fiber fruits, such as berries, can cause indigestion [issues] before you perform cardio. However, low-fiber fruits (bananas, pineapples, peaches, oranges, dried fruits, apples, grapes) digest faster and do not cause the same stomach cramps or gastrointestinal discomfort during exercise. "When you lift weights, the fiber in fruits may not cause any gastrointestinal problems like running before.
All kinds of fruits – fresh, dried or juiced – are mainly composed of carbohydrates, so your body can use any form of fruit for energy. A 2015 study titled Applied Physiology, Nutrition and Metabolism found that runners who were fortified with purple grape juice took longer to be depleted, increased antioxidant activity, and potential reductions Had inflammation.
Conclusion: Fruit in any form can be part of a muscle building diet when consumed in moderation. So pick your favorites to strengthen before training or to recover afterwards.