La coconut it is a very appreciated tropical fruit for his flavor and nutritional properties. It represents the main source of fat and protein for many cultures in the world. And then extremely versatile. In fact, the following are obtained from the walnut: water, milk, the pulp and the oil. Due to its countless virtues - which we will delve into in this article - coconut is undoubtedly a fruitideal for sportsmen.
Index
Coconut characteristics
From a nutritional point of view, coconut is a very nutritious and caloric food. It is very rich in mineral salts, in particular potassium, zinc, magnesium, phosphorus and copper. It also provides discrete amounts of Vitamins such as: vitamin C, E, K and group B. amino acids and vegetable fibres. It is one of the fruits lowest in sugar. Coconut also contains a lot water (almost half of its composition) and is a source of healthy fats. Although they are saturated fats, they are predominantly medium chain (MCT). Numerous health effects are recognized to the latter.
Benefits for athletes
- Energy source. The fatty acids in coconut are rapidly metabolized because they bind to albumin and go directly to the liver. This translates into energy that our body can use during training. Hence also the fame of coconut as a "fat burning" food.
- Cardiovascular health. There is some evidence that coconut fats improve lipid profile values, reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). A study has observed that the inhabitants of the island of Kitava (Papua New Guinea), large consumers of coconut, enjoy good health and low risks of contracting cardiovascular diseases.
- Means. Coconut water, according to one studio conducted by Indiana University, it represents a valid alternative to energy drinks and electrolyte drinks. Consumed during or after training, it hydrates the body and mitigates physical fatigue, thanks to the high content of mineral salts.
- Antioxidant action. The presence of antioxidant and anti-inflammatory compounds in coconut seems to limit muscle inflammation and oxidative stress to which many athletes are subject, following particularly long and intense workouts.
- Bone health. Coconut oil is rich in lauric acid, a fat also thought to be useful for increasing bone volume and density.
Choice of coconut: some tips
When the coconut is still young, the nut looks green. As it matures it takes on the classic brown color. If you are looking for coconut water, to quench your thirst and restore the electrolyte and energy balance, opt for the young fruit. If you want to nourish yourself with the pulp (nutritious and caloric), choose the ripe fruit. As for coconut oil, the advice - to fully benefit from its health benefits - is to buy an extra virgin oil (preferably organic) and from squeeze cold.