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Fruit for Athletic Performance and Stamina

Many Fruits are for Athletic Performance and Stamina but these are the best.

workout fruit
Eat certain fruits when you workout –>

When most people think about athletic strength and diet, protein is the most popular food.  Protein does build muscle and it also repairs them after a heavy workout.   Fruits and veggies contain micronutrients that are necessary for optimal health and performance.  These powerful nutrients produce energy and help tissue recovery during athletic training.  If the body does not get enough fruits and veggies, the body can suffer fatigue and muscle damage.  Lack of these foods can also cause a  lack of muscle strength and it can adversely affect the immune system.  Fruits and veggies are necessary for sports performance, recovery and overall fitness.

For those who exercise at a very high level, there can be a higher risk of illness and infection.  Athletes need more anti-oxidants contained in fruits and veggies to stay healthy.  Vitamins A, C, E and  magnesium and potassium come from fruit and keep the immune system strong.  They also provide strength to the muscles.  These anti-oxidants protect the body against free radicals which can damage cells.  

Vitamin C is found in berries, oranges, grapefruit, kiwi, brussels sprouts and kale.  Vitamin C supports the white blood cell production and keeps the immune system healthy.

Vitamin E is found in olive oil, seed oils, kale, tomato, spinach and other leafy green veggies.  Vitamin E improves stamina during exercise.

The B Vitamins help with energy metabolism, muscle and nerve conduction.  They are in legumes, nuts, seeds, veggies and fruits.

Magnesium and potassium are all necessary for healthy muscles and nerve function.  These minerals are in green veggies, avocado, figs, apricots and bananas.

Quercetin is a flavonoid in fruits and veggies It improves mental and physical performance and can reduce risk of infection during heavy exercise.

Its easy to add more fruits and veggies to your diet.  Try a breakfast smoothie with your favorite fruits or bring an apple or banana to work to snack on during the day!  Its important to get 5-7 servings per day to keep your body healthy and for better workouts!

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Fruit and carbohydrates

Carbohydrates You Should Feel Good About Eating:

Carbs get a really bad rap!  I know many people who are trying to loose weight and they want to stop eating carbs and fat completely…only protein and the small amounts of carbs in low carb veggies like lettuce, green beans and spinach.  Carbs are a good thing when u eat the right kind and the right amount!b2ap3_thumbnail_carbs_and_fruit.png

Understanding that there are two different kinds of carbs, slow carbs and fast carbs is the first step to controlling your blood sugar and weight.  Slow carbs are those carbs that are found in fruits and vegetables, which also have antioxidants, fiber and phytonutrients so they are really healthy.  Other slow carbs are grains such as brown rice, lentils oatmeal and whole wheat bread.   Fast carbs are found in candy, white bread, bagels and other processed baked goods which have little nutritional value and produce large amounts of insulin and cause your blood sugar to spike and dip.  This is why often we feel tired after eating a huge plate of pasta and italian bread or a bagel and cream cheese in the morning. These are the carbs that you should avoid or limit…they are not healthy for your blood sugar and they will make you gain weight if you don’t watch how much you consume .  Unfortunately, most people love these bad fast carbs and that’s why there are 154.7 million overweight or obese people in our country and 26 million people have Diabetes.

A healthy diet should include 40%-60% of calories from carbs…most of these should come from slow carbs, not fast carbs.  For a healthy diet, shoot for 3-4 oz. whole grains a day, 1 1/2 cups of fruit and 2-3 cups of veggies per day.  Starting off the day with green juice or smoothie that is sweetened by

 

a banana or an apple is a great way to jump start your day!