Nutrition
Fruity Favourites
By Christine Peters
Eating fruit not only provides you with nutrients needed for health , the repairing of your body and a reduced risk of some chronic diseases , but fruits can also benefit your running .
Athletes have higher rates of energy metabolism and higher muscular and skeletal stresses than non-athletes , and therefore have a higher need for vitamins and minerals . And one of the best sources is fruits . These vitamins and minerals are essential for metabolising energy substrates , assisting in tissue building , for maintaining the fluid balance in the intercellular and extracellular environments , for carrying oxygen and other elements needed for metabolic work , and for removal of metabolic by-products from working tissues . The vitamins and minerals found in fruits also play a role in reducing the exercise-induced oxidative stress experienced by athletes .
Best Fruit Forward
Although all fruits are healthy , there are particular fruits that may provide exceptional benefits to athletes :
1 Bananas : A great source of carbohydrates , which makes them a powerhouse of fuel for your body and muscles . Choose ripe bananas , which naturally have a higher sugar content . Bananas are also great sources of potassium and manganese , which help to replenish electrolytes lost during physical exertion , help to prevent muscle cramps , help wound healing , increase bone strength and endurance , and may help to maintain a healthy blood pressure by maintaining the water balance in your body . Bananas are also an excellent source of vitamin B6 , which provides anti-inflammatory benefits and may help to prevent cardiovascular disease .
2 Cherries : One of the most antioxidant-rich fruits and provides athletes with plenty of health , performance and recovery benefits . Cherries may help to calm your nervous system , which is great if you have pre-race jitters , while the natural antiinflammatory properties offer post-exercise relief to sore muscles , may lower the risk of heart disease , and may ease the pain of arthritis and gout .
3 Blueberries : Rich in antioxidants and omega 3 fatty acids , which provide your body with several ant-inflammatory benefits and protect your heart . Blueberries are a great source of fibre , vitamin K and vitamin C , and can boost cognitive function .
4 Tomatoes : High in vitamin C , potassium , fibre and the best source of lycopene , a potent antioxidant that may reduce cholesterol levels and reduce the risk of macular degeneration and certain cancers . An excellent source of vitamins and minerals for maintaining overall health , specifically a healthy heart , and can be enjoyed as a healthy post-workout snack . Also high in vitamin E , reducing free-radicals , and may improve stamina during exercise .
5 Citrus : Great sources of fibre , calcium , potassium , folate and vitamin B , oranges also contain a big , healthy dose of vitamin C . It helps to maintain great skin and vision
and to keep the body ’ s immune system functioning by supporting white blood cell production . Oranges also contain hesperidin , a phytochemical that may lower triglyceride and blood cholesterol levels .
6 Kiwi : Contains vitamin C , magnesium , potassium , fibre and antioxidants , which help to relieve muscle soreness and increase bone mass . Magnesium and potassium are important for energy production , muscle contraction and relaxation , muscle strength and healthy nerve function .
7 Apples : May help your body to develop resistance against infections , which could be beneficial when you are training hard , or in extreme conditions , and are more prone to infections .
Fruity Tips
• Keep a bowl of fruit visible on a table or counter as a reminder .
• Cut up fruit and refrigerate at eye-level for easy reach .
• Buy fruits in season when they are at their best flavour ( and cheaper ).
• Buy fruits that are dried , frozen and canned ( in 100 % natural juice ) as well as fresh , so that you always have a supply on hand .
• Add fruits to green salads , for example grapes or orange segments .
• Incorporate fruits in desserts , such as a fruit salad or baked apples .
• Add fruit to meat dishes , e . g . apricots and roast chicken , raisins and mincemeat , or pineapple on meat kebabs .
• Add fruit to your breakfast , such as a topping on cereal or pancakes , or with plain low-fat yoghurt .
Aim for two to three portions of fruit per day , such as :
• 1 medium fruit : Apple , banana , orange or pear
• 2 small fruits : Apricots , kiwi ’ s or plums
• 1 cup diced or canned fruit
• ½ cup fruit juice
• 30g dried fruit
This article comes out of the Modern Athlete archives , and was written by Christine Rice ( née Peters ), a registered private-practicing dietitian who heads up Christine Rice Nutrition , based at the Sunninghill Medical Centre in Johannesburg . More info at www . christinericenutrition . com .
Images : Pexels
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