Eating fruits regularly assures the body sufficient amounts of various nutrients, including carbohydrates in the form of fructose, which are sources of energy. Another great differential of fruits is that they are very important for the formation of free radicals during exercise, which prevents muscle injuries and cramps. Antioxidants, such as vitamin C, can be found in citrus fruits such as orange, lemon, lime, kiwi and strawberry. Vitamin A can be found in apricot, mango, melon, persimmon and papaya. Catechins and phenolic acid can be found in grapes and strawberries.
For more energy during training, it is best to consume the fruit between 15 to 20 minutes before the beginning of the exercises.
- Dry damascus
For post-workout fruits or natural fruit juices should contain enough nutrients to provide faster energy replenishment and better muscle recovery.
Remember that fruits should be part of the menu and not replace it!