Fruits, especially bananas are often recommended as a form of a post-workout snack and are one of the best alternatives to testosterone supplements as well. On the other hand, increasingly there are voices that contained in the fruit fructose has no value and is not useful complement nadwątlonych your energy, so their consumption and not significantly improve post-workout recovery. It, therefore, reflects more deeply on how the situation looks really. Do you eat fruits worth after completion of training, or is it better to put on a carbohydrate or other nutrients, proven solutions?

Underestimated values ​​of fruit

Fruits are a number of different advantages, which every day we often forget. First of all, a natural source of digestible carbohydrates, vitamins, minerals (especially potassium), and other important compounds such as flavonoids and fiber. They can basically take everywhere with you and eat in a clutter-free in almost any situation. Fruits perfectly cater to feel like “something sweet” reducing appetite, but eaten in moderate amounts do not stare upon to the extent that the ingestion was not possible intake of food. There are reasons for doing so to believe that a sufficiently high intake of fruits is beneficial to our good health and reduces the risk of many diseases.

Fruits and training and exertional regeneration

Are the above-mentioned characteristics of fruit make it worth it to eat after a workout? There are many indications that this is so. After the first fruits of being both a source of glucose and fructose on the one hand cause a moderate insulin response, which contributes to post-exercise muscle tissue regeneration, and on the other – provides the right conditions to supplement and muscle and liver glycogen. 

In addition, potassium content in fruits is beneficial to acid-base balance, which contributes to creating the right environment for this to work effectively with enzymes involved in the synthesis of muscle proteins. Fruits are also usually an abundant source of water, their consumption so beneficial effect on the hydration of the body. The fact that they are portable and convenient intake makes it easy can consume them outside the home, n p. Step off the treadmill or exit from the club.

What are the best fruits to eat after a workout?

There is no doubt that after exercise better suited to these fruits, which contain high amounts of carbohydrates and in which the ratio of glucose to fructose is aligned, or those where the latter is proportionately less sugar. An excellent example of bananas can be here particularly ripe (yellow color), which are a very concentrated source of energy, and on the occasion of the supply of elements such as potassium and magnesium. 

Fruit richer fructose may also be consumed during this period unless they are themselves a source of carbohydrate. So for example, if we wanted to eat an apple, it’s better to eat them, for example. With rice (in the form of a mousse) or accompanied by rice cakes, so the unfavorable ratio of fructose to glucose will be reversed. It should also be remembered that the same fruit – it’s a little bit when it comes to the requirements of the body during the post-exercise. It is important to provide at least a few grams of protein. This can be done by drinking a glass of milk, plain yogurt, or a conditioner portion of the protein.

Summary

Eating fruit after exercise is undoubtedly an idea worthy of consideration. To their specific qualities should include a high nutritional value and the fact that they are trouble-free in consumption. Fruits, especially such as bananas could provide an alternative to the carbohydrate products designed for athletes.