Dried fruit: not just bad fats
Some foods are better suited than others to meet the nutritional needs of athletes, even though they are sometimes surrounded by myths and unfair perceptions. We're talking about dried fruit, an extraordinarily beneficial food. Although it has been labeled "high in calories" in the past, dried fruit is highly recommended for most people, unless you have an allergy that prevents it. Its importance is highlighted by the fact that it is a pillar of the Mediterranean diet, universally appreciated for its numerous health benefits.Why dried fruit is ideal for workouts
During intense physical activity, the body produces free radicals. These are unstable molecules that seek structural stability by reacting with other substances, such as lipids, proteins, and even DNA. An excessive accumulation of free radicals is extremely harmful to the body. Consuming foods rich in antioxidants helps cleanse the body of this accumulation of unwanted compounds.What types of dried fruit to choose
Dried fruit is a very important component to include in the diet of athletes. In absolute terms, there is no "better" type of dried fruit than others;it all depends on your body's needs. Furthermore, there is no precise amount to consume daily, but it is always important to remember not to overdo it because the number of calories ingested must still be within your daily requirement. Below are some of the benefits of nuts: CASHEWS Source of phosphorus, magnesium, zinc, copper, and vitamin K PEANUTS Source of protein, magnesium, phosphorus, and potassium ALMONDS Source of copper, manganese, vitamin E, and riboflavin (vitamin B2) WALNUTS Source of phosphorus, copper, and manganese BRAZIL NUTS Source of magnesium, phosphorus, copper, and selenium MACADAMIA NUTS Source of copper, manganese, and thiamine (vitamin B1) PECANS Source of zinc and copper HAZELNUTS Source of manganese, thiamine (vitamin B1), and vitamin And PISTACHIOS Source of copper and manganese How to plan your meals before and after your workout - Pre-workout nutrition While the complete pre-workout meal, to be consumed at least 2-3 hours before, should be rich in complex carbohydrates, with a moderate amount of protein and little fat to aid digestion, an hour before training you can have a small snack consisting mainly of both complex and "simple" carbohydrates (sugars) (1). For this purpose, dried fruit can also be an excellent alternative to fresh fruit, juices, and jam, combined with a little bread: apricots, figs, and plums, as well as dates and sultanas, provide a good amount of rapidly available sugars, excellent for an immediate refueling. And that's not all: dried apricots and figs also contain significant amounts of potassium, which contributes to normal muscle function. -Post-workout nutrition Even after exercise, it can be helpful to consume fresh or dried fruit within 30 minutes of finishing the activity to replenish depleted glucose reserves. Following this, the intake of protein-rich foods is also recommended to promote the maintenance and development of good muscle mass (1). A plain yogurt with chopped dried fruit can be the perfect solution for providing protein (both animal and plant-based), calcium, and essential micronutrients for recovery, such as magnesium. This mineral, which contributes to normal muscle function and the reduction of tiredness and fatigue, is present in significant quantities in a serving of almonds or cashews (2). In conclusion, dried fruit is a versatile and nutritious food that can significantly improve your workout performance and promote optimal recovery. Incorporating it into your training routine is simple, and the benefits are numerous. If you need a single-serving serving of dried fruit to always carry with you, discover our Fruits&Nuts line designed specifically for athletes. Happy training! https://www.nucisitalia.it/frutta-secca-e-disidratata-uncoppiata-perfetta-per-lo-sport-2/ 1. E.A.T. Project. San Donato Hospital Group Foundation. Nutrition and Physical Activity. “Sustainable Nutrition” Series 2. Carnovale, E., & Marletta, L. (2000). Food Composition Tables: Updated 2000. https://www.diadorafitness.it/blog/l-importanza-della-frutta-secca/ https://www.runnersworld.com/it/alimentazione/food-drink/a46128129/superalimento-corredores-impulso-energia-cantidades/ https://www.fruttaebacche.it/blog/frutta-in-guscio-limportanza-nellalimentazione-dello-sportivo-n290
