The Good Eat Fruit And Exercise

THE GOOD EAT FRUIT AND EXERCISE

Introduction

Vegetable consumption is recommended in any diet, with the aim of improving health. In the case of athletes this was not going to be an exception. Anyway a series of myths have formed in this regard that it is necessary to deny and clarify. Therefore, a continuation will tell you if it is advisable to eat fruit after exercise.

You have to take into account, in the first place, that the fruit is made up of water, sugars and micronutrients. Among the latter, antioxidants stand out, with functions on health and muscle recovery. Anyway, not all fruits have the same amount of them.

Developing

Consuming simple carbohydrates after the practice of intense exercise is a positive dietary strategy to improve recovery. According to an investigation published in the Magazine Nutrients, providing proteins together with simple sugars once a physical activity is finished improves the body’s ability to replace the consumed glycogen.

According to the aforementioned article, it is necessary to provide 0.8 grams of sugars/kg weight/exercise time. In this way, muscle recovery processes are optimized and the risk of injury in subsequent events is reduced. One way to ensure that the requirements of such nutrients are covered is to eat fruit after exercising. It is necessary to choose those with a higher carbohydrate content, such as banana, strawberries, grapes or even forest fruits.

Other nutrients involved in muscle recovery are antioxidants.

These substances block the production of free radicals and reduce cell damage, modulating inflammation. Its effects have been evidenced and published in an article that can be found in the antioxidants magazine. However, antioxidant supplementation is not beneficial in athletes, since these substances are able to interfere with muscle signage roads. This capacity prevents adaptations from training from being carried out, avoiding the supercomnsision process.

In spite of everything, the dietary doses of antioxidants have proven to be beneficial about the athlete’s body. They are able to reduce cell damage, inflammation and recovery time that the subject needs. An adequate way to meet these requirements is through fruit after exercising.

To fulfill the objective, the optimal is to choose fruits with bright colors, since these usually contain a higher dose of substances with antioxidant character. Thus, forest fruits, strawberries or oranges are recommended.

Finally, it should be noted that fruit has significant water content. Eating fruit after exercising can help replenish lost liquids during physical activity, improving subsequent recovery. It is, therefore, an effective strategy in order to ensure a correct water balance. To fulfill this function, it is necessary to opt for those varieties with a higher water content, such as melon and watermelon.

In any case, it is always necessary to complement the consumption of fruits with water intake, as far as hydration is concerned. Remember to always choose a fresh drink, because the gastric emptying of this will be more efficient.

conclusion

As you have seen, it is good to eat fruit after exercising. However you can adapt the fruits you consume to the needs of the moment. If you have done an exercise in high temperature conditions, it is best to choose those with high water content.

However, if the exercise has been strenuous, the most appropriate would be to eat food with high antioxidants and sugars, such as forest fruits. Another option would be to make a shake with a combined different vegetables to ensure the presence of micronutrients of different types.

Do not forget that to guarantee proper recovery it will be necessary to complement this fruit intake with a complete subsequent meal. To design it correctly you can count on the help of a nutritionist, so that the nutrients you consume with the needs of the exercise you practice adapt.