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11 BEST FRUITS FOR PRE AND POST WORKOUTS
BENEFITS OF CONSUMING FRUITS BEFORE AND AFTER WORKOUTS
Fruits offer numerous health benefits when consumed as part of a balanced pre and post workout nutrition plan. Here are some of the key advantages:
NATURAL ENERGY BOOST
Fruits have natural sugars that give you fast and lasting energy. Unlike processed sugars which can cause a spike and crash in blood sugar levels, natural sugars found in fruits are digested slowly providing sustained energy throughout your workout. Eating fruits before a workout can help prevent muscle fatigue and improve endurance.
HYDRATION
Many fruits like watermelon, oranges and pineapples have a high-water content which helps to keep you hydrated during exercise and aids in recovery afterward. It’s important to ensure that you’re properly hydrated as its crucial for maintaining energy levels, regulating body temperature, and supporting overall health.
ANTIOXIDANTS
Fruits like cherries, berries and grapes have antioxidants that help protect your cells against damage .Antioxidants are molecules that neutralize harmful free radicals in the body which can contribute to chronic diseases like cancer and Alzheimer's.
MUSCLE RECOVERY AND REPAIR
Certain fruits contain nutrients and enzymes that can help to reduce inflammation and support muscle recovery after a workout. For example, cherries are high in anthocyanins which have anti-inflammatory properties.
IMPROVED DIGESTION
The natural fiber found in fruits can help support digestion and also help prevent gastrointestinal issues during exercise. Fiber helps to slow down the digestive process allowing for better absorption of nutrients and more regular bowel movements. Fiber-rich fruits include apples, berries, and mangos.
BEST FRUITS FOR PRE-WORKOUT SNACKS
When choosing fruits for pre-workout snacks it's important to focus on options that provide quick energy and are easy to digest. Here are some of the best fruits to eat before a workout:
1. BANANAS
Bananas are a popular pre-workout snack for a reason. They're an excellent source of natural energy due to their carbohydrate content. Bananas also provide potassium which is essential for proper muscle function and can help prevent cramps. The fiber in bananas helps to regulate blood sugar levels ensuring a steady supply of energy throughout your workout.
2. APPLES
Apples are a great snack. They have a low glycemic index meaning they provide sustained energy without causing a blood sugar spike.
3. BERRIES
Berries contain antioxidants that protect cells from damage. They're are also low in calories making them a great guilt free snack.
4. PINEAPPLE
Pineapple is rich in vitamin C and the enzyme bromelain both of which support muscle recovery. The enzyme bromelain has natural anti-inflammatory properties that can help reduce post-workout soreness. Pineapple also has a high water content which helps to keep you hydrated during your workout.
5. ORANGES
Oranges are an excellent source of vitamin C which supports immune health. The natural sugars in oranges provide a quick boost of energy, while the potassium they contain helps to support proper muscle function.
6. WATERMELON
Watermelon is an excellent pre-workout fruit due to its high water content which helps keep you hydrated. It also contains the amino acid citrulline which can increase blood flow and improve overall workout performance. Watermelons are also low in calories making it a great option if you're watching your weight.
BEST FRUITS FOR POST-WORKOUT RECOVERY
Consuming the right fruits after a workout can help support muscle recovery and replenish energy. Here are some of the best fruits to eat after a workout:
1. CHERRIES
Cherries are rich in antioxidants which can help to reduce inflammation and promote muscle recovery. They also contain melatonin which is a hormone that supports sleep quality. Cherry juice has been shown to improve muscle recovery after intense exercise.
2. KIWI
Kiwis are high in vitamin C which supports immune health and helps repair damaged tissue. They also contain the neurotransmitter serotonin which can lift your mood and help you feel more relaxed after a workout. Furthermore, kiwis are a good source of potassium which is essential for muscle function.
3. MANGO
Mangos provide a healthy dose of carbohydrates to help replenish energy after exercise and are also rich in vitamins and nutrients. Mangos contain enzymes and fiber that can aid digestion making them a great post-workout option.
4. GRAPES
Grapes contain the antioxidant resveratrol which has anti-inflammatory properties and may help support muscle recovery. Grapes also a source of natural sugars that can provide a quick energy boost after exercise.
5. PAPAYA
Papaya is rich in the digestive enzyme papain which can help break down and absorb protein – an essential nutrient for muscle recovery. Papaya has anti-inflammatory properties and is rich in vitamins and minerals.
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