Fresh fruit represents one indispensable component in the diet of every athlete. The reasons are numerous and are mainly linked to the intake of: vitamins, mineral salts, antioxidants, fiber and water. Substances that our body needs on a daily basis.
However, there are many doubts among the crossfitters regarding the correct hiring methods and to quantities of fruit allowed. Let's try to shed some light on the subject.
Index
How much fruit can we consume?
However healthy the fruit must be consumed in moderation because of its content of fructose.
This kind of cup sugar it is not of particular interest for athletes. It does not promote the feeling of satiety and, as it does not penetrate the fat and muscle cells, it has a limited impact on improving the metabolism. Furthermore, since fructose is mainly processed in the liver, if taken in excess, it risks putting too much strain on this organ.
For this reason, as a general indication one should limit consumption to no more than 2-3 fruits (medium size) per day.
When should it be eaten?
The best moments are the morning at breakfast e immediately after a workout. When you wake up in fact, after fasting at night, the glycogen reserves of the liver are scarce. Fructose is then better assimilated and the phenomena (unfortunately very common) of are limited malabsorption. In addition, the fruit provides carbohydrates easily digestible and a part of the vitamins / minerals we need to better face the day.
Fruit is also recommended after training, because it helps to recover energy and counteracts the free radicals produced after sports performance.
It should go instead avoided after main meals because, fermenting in the stomach, it can give rise, in the most sensitive subjects, to unpleasant episodes of gas accumulation and sensation of swelling.
Our recommendations
- Try to choose seasonal fruit. It contains a greater amount of nutrients and active ingredients, as well as being more tasty.
- Whenever possible it is better to prefer fruit from agriculture at Km 0. In addition to supporting the work of local communities, the costs of this type of fruit are on average lower and with a limited impact on the environment (due to minimal packaging and reduced transport).
- Some types of fruit contain more pesticides and fertilizers than others and therefore the advice is to opt, in this case, for Organic products. Apples, strawberries, peaches, apricots and grapes are particularly treated.
- Before consuming it, immerse the fruit in a bowl full of water and sodium bicarbonate (1 spoon is enough for 5 liters) and let it soak for about 10-15 minutes. According to some studi this practice would greatly reduce the amounts of pesticides present on the peel.