Fruit yes or fruit no? Since time immemorial there is a false belief that fruit has no place in the diet of an athlete, thanks to its amount of sugars. But here we deny it, fruits are a staple food, and as such, its presence is more than necessary in a balanced diet and oriented to sports.
When we talk about fruit, we immediately come to mind the minerals and vitamins, which far from what many may think, are essential in the exercise at the time of obtaining satisfactory results. What is certain is that not all have the same properties or occupy the same position in a sports diet.
To understand which fruits are most suitable for before and after training, we must make clear what the glycemic index is, since it serves to measure glucose levels, that is, blood sugar levels, since it is necessary to time to do sports, and then to accelerate the process of muscle recovery.
Before training it is better to consume foods with less sugar, in this way we will be able to perform much more, since the blood glucose that we have accumulated should be of the foods consumed hours before the physical activity. The thing changes when you finish exercising, the foods that we consume later must have more sugar, since the muscles need fast energy to recover.
Now you are surely wondering which fruits are those that have more or less glucose and which ones are used before and after training. For that reason we leave you a small list so you do not miss your goals:
Before training (under IG):
Strawberries
Apples
Cherries
Grapefruit
grapes
Pears
Blackberries
After training (high GI):
Watermelon
Cantaloupe
Orange juice
Banana
Raisins
Mango
Pineapple
Kiwi
We recommend our 100% Organic Rancho Natura juices, for after the exercise, especially the Organic Nopal with orange or pineapple. Learn more here