The Best Fruits When You Do Sports?
Rich in sugar, fresh and tasty, fruits are the perfect snack to boost yourself before a sports session. But are they all as effective as each other? Sugar content, fiber and digestibility are the main factors to consider when choosing your fruit before a session. Explanations!
What are The Best Fruits Before A Session of Sports?
Apple, Banana, Grape:
A source of carbohydrates, vitamins, minerals and antioxidants, fruits are excellent foods for health but also more specifically for athletes. Before a session or a sports event, our body needs quickly assimilated sugar, to provide energy to our muscles.
Fruits rich in sugar are good snacks before sports, provided you choose the most digestible ones so that they do not harm the effort, sports dietician.
Indeed, some fruits may be less well digested by athletes due to various factors, including their fiber composition, their specific sugar content, the chemical compounds they contain and their sensitivity.
Fruits contain two types of fiber, insoluble fiber and soluble fiber. The former, present in the skin of many fruits, can be more difficult to digest and may cause bloating and gas. The latter, although beneficial for digestion, may be poorly tolerated if consumed in large quantities.
Apples and Pears:
Apples and pears are rich in fiber, particularly in their skin, which can cause digestive problems in some people. “These fibers break down and soften when cooked. We recommend eating apples and pears in the form of compote before a sporting event,” says the dietician.
Some fruits contain high levels of fructose and polyols, sugars that can be poorly absorbed, leading to bloating, gas, and diarrhea. Grapes are high in both fructose and sorbitol, which makes them difficult to digest. They tend to be discouraged before a sporting event.
When choosing between these three fruits, bananas seem to be the most recommended for athletes before exercise… provided they are ripe! Unripe bananas contain a large amount of resistant starch, which is more difficult for the human digestive system to digest. As the banana ripens, this starch is converted into simple sugars such as glucose, fructose, and sucrose. They are much easier for the intestine to digest and absorb. In addition, unripe bananas contain tannins and other astringent compounds that can irritate the stomach and slow digestion. These compounds are broken down during the ripening of the fruit, making ripe bananas gentler on the digestive system.
Energy Fruits: Which Fruit Gives Strength During Sports?
As seen previously, the very ripe banana, rich in digestible carbohydrates, is one of the pre-workout foods of choice for athletes. But it is not the only one!
Among dried fruits, concentrated in sugar and minerals, dates are often found at refreshment stands. Extremely rich in carbohydrates, they contain fiber in reasonable quantities, which helps regulate digestion and maintain a stable energy level, and many minerals (potassium, magnesium, copper) that support muscle function and recovery.
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Citrus fruits and oranges in particular are also very good fruits for giving energy. An excellent source of vitamin C, which helps reduce fatigue and improve endurance, rich in water to contribute to hydration, they are also rich in digestible sugars.
Be careful; however, some people will not tolerate its acidity, so you should always test a food outside of competition, before integrating it into your sports routine.
Athlete’s Diet: How Long Before Sport Can You Eat Fruit?
Whether fresh, dried or stewed, fruits are foods that are digested quickly and also provide you have opted for the most digestible ones mentioned above. They can be taken up to 30 minutes before a sporting event,
However, you must note that each person has a different tolerance to fruits and fibers. It is important to listen to your body.
Athlete Nutrition: How Long Before Sport Can You Eat Fruits?
Whether fresh, dried, or stewed, fruits are foods that are digested quickly – provided you have opted for the most digestible ones mentioned above. They can be eaten up to 30 minutes before a sporting event.
However, note that each person has a different tolerance to fruits and fibers. It is important to listen to your body and test different fruits and different timings before less crucial training sessions to find what suits you best.
During Practice: Which Dried Fruits for Endurance Sports?
Proof of this is their presence on most refreshment stands at marathons, trails, cycling races and other triathlons: dried fruits are excellent choices for endurance sports because of their energy density, carbohydrate content and essential nutrients.
Here again, it is their digestibility that will determine the runner’s choice. But generally, dates, raisins, dried apricots, dried bananas and dried coconut are the best choices for endurance sports
Recovery and Health: What Fruits to Eat After Sport?
Fruits are an excellent way to replenish your depleted glycogen stores, rehydrate and remineralize the body after exercise.
The longer the effort, the more time the digestive system needs to recover: we, therefore, favor digestible fruits with a high GI right after the session.
Ripe bananas and applesauce are therefore good options right after an endurance race.
What About Fruits Juices When You Do Sport?
While it may be tempting to quench your thirst during the event with fruit juice, it is not necessarily a good idea. “Fruit juices, whether freshly squeezed or commercial, are far too sweet to be drunk during a sporting event, especially if it’s an endurance race,” insists the dietician. Their high glucose content may hinder their proper assimilation and promote dehydration, which is counterproductive.
“However, you can make a homemade sports drink by diluting one volume of fruit juice in two volumes of water and adding a pinch of salt,” adds experts.
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