The consumption of foods of plant origin is recommended in any diet, with the aim of improving health. In the case of athletes, the same is true. However, a number of myths have spread about it that need to be disproved and clarified. In this article, we will tell you whether it is good to eat fruit after exercise.
First of all, it must be taken into account that fruit is made up of water, sugars and micronutrients. Among the latter, antioxidants stand out, which have enormous benefits on health and muscle recovery. However, not all fruit contains the same amount of antioxidants.
Fruit after exercise is a source of carbohydrates
The consumption of simple carbohydrates after intense physical exercise is a definitely positive food strategy, aimed at muscle recovery. According to research published in the journal Nutrients , proteins together with simple sugars after exercising improve the body’s ability to replenish the glycogen consumed.
According to the article cited, it is necessary to provide 0.8 grams of sugars per kilogram of weight for each hour of exercise. This optimizes muscle recovery processes and reduces the risk of subsequent injuries.
One of the best ways to meet all of your nutritional needs is to eat fruit after your workout. It is necessary to choose the one with a higher carbohydrate content, such as bananas, strawberries, grapes but also berries. Especially the banana, thanks to the carbohydrates it contains, is one of the most recommended fruits for athletes.
The other nutrients involved in muscle recovery are antioxidants. These substances block the production of free radicals and reduce cell damage, thereby reducing inflammation. Its effects were highlighted and published in an article in the specialized journal Antioxidants.
However, taking antioxidant-based supplements is not good for athletes, as these substances can interfere with the body’s ability to make adequate muscle adaptations after training.
Despite everything, the right doses of antioxidants have been shown to be beneficial on the athlete’s body. They help reduce cell damage, inflammation and recovery time. A suitable way to meet these requirements is to eat fruit after exercise.
To achieve the goal, it is better to choose brightly colored fruit, as these usually contain a higher dose of substances with antioxidant character. Berries, strawberries and oranges are recommended.
The combination of fruit and hydration
Fruit is made up mostly of water. Eating fruit after exercise helps replenish the fluids lost during exercise, thus improving subsequent recovery.
To fulfill this function it is necessary to opt for the varieties with higher water content, such as melon and watermelon. In any case, as far as hydration is concerned, it is always necessary to integrate fruit consumption with water intake. Remember to always choose a cool drink, as gastric emptying will be more efficient.
Yes, it is good to eat fruit after training
As we have seen, eating fruit after training has many benefits. You can adapt the fruit you consume to the needs of the moment: if you have done an exercise at high temperatures it is better to choose the one with a high water content.
On the other hand, if the exercise was intense and strenuous, it would be better to eat foods rich in antioxidants and sugars, such as berries. Another option would be to make a mixed smoothie, to ensure that you have all the necessary micronutrients.
Don’t forget that fruit consumption will need to be supplemented with a subsequent full meal to ensure proper recovery. To do this correctly, you can count on the help of a nutritionist, so that the nutrients contained in the diet are adequate for the energy demands of the exercise you practice.